My Gnolava

  • Mini Cindy

    20 RFT 1 pull-up2 pushups3 sqcats11:35The posted workout was a 20 minute AMRAP of 15 pullups, 30 pushups, and 45 squats. I knew I wasn’t gonna make that happen. So I set out to do 1 2 3 as an AMRAP. I got a cramp from the squats and modified the work.

  • Hang Power Snatch

    65758595105105105The 105 was never really good.

  • Stuff

    2mi AD Two minutes of each:Row35 pound kb thrusters20 pound Medicine ball cleansDouble-undersPull-ups I got 7:24 on the 2 mi ADRow 27 calThrusters 6Med ball cleans 10DU 20Pullups 10

  • Jason

    For time40 squats2 pullups/dips30 squats4 pullups/dips20 squats6 pullups/dips10 squats8 pullups/dipsTime 10:49The pullups/squats were my sub for muscle ups. I’ve lost about 9 lbs in a week. Here’s to continuing that pattern!

  • Back to Front to Back to Front

    5 RFT10 KBS @ 1.5pd10 GHD situps10 back extensions10 hanging knee raisesTime 24:06This was my first GHD situps workout in many years. I went at it gently.

  • Deadlifts and Push Presses

    5 rounds of3 deadlifts95 lbs push presses for reps (rxd was HSPU)225 lbs 2 PP255 lbs 5 PP275 lbs 6 PP275 lbs 5 PP275 lbs 8 PP

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@WillamSmith

This is how it all started…

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William Smith

Writer & Journalist