Friday

End the week with this solid hero. Amaze your friends and inspire people with your skill and full range of motion. A "no time" form week could be coming soon; stay ready.

 

Nate
Complete as many rounds in ___ minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings

 

Dynamic stretches before your work: i.e. shoulder rolls, 15 second band stretches, then roll out your hips and hamstrings. SLOW stretches later, when you're done.

 

Interesting WSJ health article about digestion. How're your guts doing?

 

 

 

 

Comments

[Betsy]

Shoulder Boy and I did 24 mins of alternating spin bike and double unders in 2 min increments. Whew! Cardio City...good stuff :)

[Suzie]

9 rounds
6 pull ups with blue band, 6 ring dips, 4 shoulder presses w/15# dumbbells and 25# kettle bells.
Still tired from Thursday.

[Jud]

Mike, nice PR..big weight dude!
Chris, I'd chalk that one up to "death by keeping up with my sons pull ups"

I swear i attend to my family when I'm off, not just posting all day!

[Mike R]

Heavy Back Squats
1x290PR
21-15-9
GHD/24" Box Jumps
5:59

[John]

11 rnds rx'd

[Chris]

Jud put on a clinic! I stunk up the place!

[Jud]

Wait, no, I wanna be Deb when I grow up!!!
13 + 1 (no contraptions, though they look fun, Paula). Thinking I won't be able to turn my head independant of my torso this weekend.

[Betsy Young]

That's Deb Kelly, Quicksilver girl, right? Deb, you're rocking the outfit, beanie and perfect form on a push up. When I grow up, I wanna be you!!!! :) Nicely played.

[Weaver]

Are you still laughing Jud?? Is this one of those birthday comments again??

[Jud]

I have no comment.

[Weaver]

I totally thought that was me in the picture! Initially!! Then I realized that whomever it is... she is way skinnier and her push ups are real!! Damn her! Who ever it is!! :))