Gymga

Warm up with Kettlebell
Stretch

For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.

MWod:
Shoulders

WOD Time: 15 minute(s) 14 second(s)
Rx
Workout Time: 1 hour(s)
Workout Date: 299 days ago

299 days ago at 5:42plink

Strict pull up - 10 reps
toes to bar- 10 reps

Run 3k

Lunges 150'
2 rounds of:
Strict pull ups- 10 reps
Toes to Bar- 10 reps

Stretch

Workout Time: 45 minute(s)
Workout Date: 301 days ago

301 days ago at 8:37plink

Warm up: 3 rounds of
Tire hitting with 8lbs hammer - 20 reps
tire jumps 20 reps
stretch

WOD: 5 X 5 of
Dead lift 205 lbs
muscle ups

2 rounds of
strict pull ups 10 reps

Rx
Workout Time: 1 hour(s)
Workout Date: 302 days ago

302 days ago at 8:40plink

Warm up:
Jump Rope 2 min
Muscle ups 3x5
Goblet Squats 3x 10
Run 400M
stretch

WOD: 4 rounds for time of : 21:30 min
400m run
135 lbs back squats -29 reps

WOD Time: 21 minute(s) 30 second(s)
Rx
Workout Time: 1 hour(s)
Workout Date: 304 days ago

304 days ago at 7:05plink

Warm up:
Jump rope 2 min
Kettlebell things
stretch

WOD: 5 rounds of
Body weight bench press (8 reps)
Handstand pushups ( 8 reps)
Kettlebell snatches ( 8 reps)

cool down:
MWod

Workout Time: 1 hour(s)
Workout Date: 306 days ago

306 days ago at 3:41plink