Wallball
3 RFT: Assault Bike Calories, Db Overhead Walking Lunge (One Arm L)s, Push-ups and Db Overhead Walking Lunge (One Arm R)s

3 rounds for time of: 15 Assault Bike Calories Db Overhead Walking Lunge (One Arm L), 10 m 15 Push-ups Db Overhead Walking Lunge (One Arm R), 10 m Rest 2 mins

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Split Jerk 2-2-2-2-2

Split Jerk 2-2-2-2-2 Use the heaviest weight you can for each set. Rest as needed between sets.

From floor. Superset w/ 20m sled push

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Chipper: Handstand Push-ups, Wall Balls, Kettlebell Swings, 5 and more

For time: 25 Handstand Push-ups 25 Wall Balls 25 Kettlebell Swings 25 Pull-ups Rest 3 mins 25 Handstand Push-ups 25 Wall Balls 25 Kettlebell Swings 25 Pull-ups

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Split Jerk (Pause) 1-1-1-1-1

Split Jerk (Pause) 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

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Split Jerk 1-1-1

Split Jerk 1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

Sled Push 6x20m

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Back Squat 1-1-1-1-1-1

Back Squat 1-1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

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Nothing assigned for December 5, 2016

Nothing assigned for December 5, 2016


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