4th September, 2015

@CrossfitGS

Warmup: run; lunges; leg swings; squats; pvc push jerk;

Skills: Man Makers & Push Jerks

Then:
21 EMOM:
- 1 Man Maker (15Kg)
- 10 Pistols
- 10 Push Jerks (30Kg)

24th August, 2015

@CrossfitGS

Warmup: 4 runs; skips; crab walks etc

Then:
Practice on handstand kick ups

15 sec handstand; 15 sec rest
30 sec handstand; 15 sec rest
15 sec handstand; 15 sec rest
30 sec handstand; 15 sec rest

Pistol progressions

Then:
5 Rounds for time:
- 8 Pistols
- 10 KB Swings (12kg)
- 12 Toes to Bar

Time: 10:33

23rd August, 2015

@Home

5 Rounds with plenty of time:
- 6 Pull Ups
- 3 Ring Dips –> 4th, 5th were 6 with thin band
- 6 Pistol progression (thick band / half way)

Then:
50 Burpees. Set pace interval at 10/min. Time: 5:00

30th July, 2015

@Crossfit GS

Warmup: legs stuff (lunges etc)

Then:
Pistol progression – upto to 20” box

Then:
For time (10:57):
- 5 Deadlifts (60kg)
- 15 Hollow Rocks
- 10 Pistols (20” box)