My Gnolava

  • Dirty Thirty

    For time:30 Box jump, 24 inch box30 Jumping pull-ups30 Kettlebell swings, 1 poodWalking Lunge, 30 steps30 Knees to elbows30 Push press, 45 pounds30 Back extensions30 Wall ball shots, 20 pound ball30 Burpees30 Double undersTime? Who knows…Back after my summer cold. This was awful. It took over an hour, but I took breaks and just pushed…

  • Push Pull Ladder

    For time:15 Handstand push-ups1 L Pull-up13 Handstand push-ups3 L Pull-ups11 Handstand push-ups5 L Pull-ups9 Handstand push-ups7 L Pull-ups7 Handstand push-ups9 L Pull-ups5 Handstand push-ups11 L Pull-ups3 Handstand push-ups13 L Pull-ups1 Handstand push-up15 L Pull-ups I subbed 95lb push presses and a mix of pullups, jumping pullups, and ring rows. Time: 24:00

  • AMRAP 20

    As many round as possible in 20 minutes of:10 Walking lunge steps5 GHD Situps5 Hip extensions5 Muscle up progressions 6 rounds

  • 1/2 Angie Scaled

    For time:50 ring rows50 pushups50 Abmat situps50 squats Time: ~ 29:20

  • Grace

    30 ground to overhead (C&J) at 135lbs for time. 14:00

  • Airdyne Swing Thrust Pull

    Airdyne Swing Thrust Pull

    3 RFT 1mi AD10 KBS @1.5pd10 Thrusters @65#10 Ring Rows28:40

Follow Me On Instagram

@WillamSmith

This is how it all started…

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Maecenas sed fringilla velit, eget pulvinar lacus. Nulla risus nunc, accumsan eget eros eu, finibus efficitur leo. Fusce eget vehicula est, ac auctor augue. Praesent tincidunt non nulla eu aliquet. Mauris libero nisl, pellentesque et consectetur vitae, pulvinar eget massa. Quisque non pharetra ex. Nam quis ipsum luctus, consectetur elit nec, interdum justo. Vivamus ac cursus purus. Pellentesque in justo mauris. Vivamus vitae imperdiet nisl. Ut eget leo sollicitudin, rutrum est id, sagittis turpis.

Quisque iaculis rhoncus sem et elementum. Nullam non ante consequat, aliquet sapien at, tincidunt elit. Aliquam pharetra lobortis lorem, ac scelerisque metus pretium quis. Maecenas vitae dui vel tellus viverra tincidunt in et quam. Aliquam sed urna id lacus tempor mollis vel nec nisi. Phasellus sed urna nec ligula egestas accumsan sed eu ante. Mauris sit amet nisi lorem. Curabitur feugiat ante sed eros tincidunt, ac facilisis enim iaculis. Nulla sodales ac lectus sit amet dictum. In volutpat urna vel leo egestas sagittis. Praesent ornare vulputate massa, non bibendum libero egestas in. Suspendisse semper, ante et faucibus aliquam, risus ligula bibendum eros, id varius lacus eros nec leo. Sed sit amet nibh in lorem ornare congue. Mauris nec massa auctor, interdum erat vitae, tristique tortor. Aliquam accumsan nec velit ut volutpat.

William Smith

Writer & Journalist