October 19

For time: 15 Handstand push-ups 25 Pull-ups 35 Kettlebell swings, 1 pood 45 Sit-ups 55 Burpees

Scale: 5-10-15-20-30

Recent Posts

at gym wod 8-9 am Bench press 5-5-3-3-3-1-1-1-1-1 reps Then, Jog 1 mile

At gym Wod 6:30-9 am scale: For time: 21 thrusters 12 rope climbs, lying to standing 15 thrusters 9 rope climbs, lying to standing 9 thrusters 6 rope climbs, lying to standing ♀ 45 lb ♂ 65 lb scale up

Thursday June 30

At home wod Mobility- Calf bone saw PNF hamstrings Painball Warm up- 6-10-12 Lunges Pushups Sit-ups Wod- 5 rounds 5 kB cleans 10 inch worms 15 jumping jacks