My Gnolava

  • Row and Burpee

    1000m row10 Burpees750m row20 Burpees500m row 30 Burpees34:25F Burpees

  • 20 Minute AMRAP

    AMRAP in 20 of10 C&J @ 75lbs0.5 mi ADGot 4 rounds and 5 C&J

  • Snatch and Run

    Five rounds for time of:95 pound Hang Power Snatch, 15 repsRun 400 meters What I did… Five rounds for time of:65 pound Hang Power Snatch, 15 repsAirdyne 0.50 mi 17:20

  • Deadlift

    Deadlift 5×3 I got to 305 lbs for 3. I’m happy with that.

  • Angie

    I did… For time:30 Pull-ups30 Push-ups30 Sit-ups30 Squats 17:17 I ran in the warmup again.

  • Shoulder Press/Back Squat

    Shoulder Press/Back Squat

    Shoulder press 3-3-3-3-3 reps 65-75-95-105-115 Back Squat 5-5-5-5-5 reps 135-155-165-175-F This was a make up of 2 workouts from the last 3 day cycle. I’ll be back on schedule tomorrow. I am recovering from a night of puking.

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@WillamSmith

This is how it all started…

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William Smith

Writer & Journalist