Wednesday- MAP 3/3—>
7 min @ high effort
20 Wall Ball, 20#
75 Double Unders
rest 7 min
7 min @ high effort
15 Push Press, 95#
20 Dead Lifts, 95#
25 Box Jumps, 20"
rest 7 min
7 min @ high effort
15 OHS, 95#
15 Bar-Facing Burpees
15 Toes to Bar
rest 7 min
7 min @ high effort
20 Pull Ups
20 Cal Air Bike
RESULTS:
3+11
3+4
2+20
3+23
Every thing unbroken except double Unders
Thursday, January 29, 2015
Tuesday- A.M. MAP Bike/Row P.M. LE + Easy Bike
A.M.
Row 30 sec @ 1:43/500m
rest 30 sec
Air Bike 30 sec @ 60+ RPM
rest 30 sec
x 12
P.M.
For time:
15-12-9
Power Clean, 115#
Burpees
*sub 3:00
rest 12 min
+
For time:
30 Thrusters, 95#
Row 500m
*sub 2:45
+
10 min easy bike
RESULTS:
AM
Completed row and AD
PM
Katie's had docs appointment. Didn't get out of there till really late then had gender party. Tuesdays have just been really bad last couple weeks with work and all that
A.M.
Row 30 sec @ 1:43/500m
rest 30 sec
Air Bike 30 sec @ 60+ RPM
rest 30 sec
x 12
P.M.
For time:
15-12-9
Power Clean, 115#
Burpees
*sub 3:00
rest 12 min
+
For time:
30 Thrusters, 95#
Row 500m
*sub 2:45
+
10 min easy bike
RESULTS:
AM
Completed row and AD
PM
Katie's had docs appointment. Didn't get out of there till really late then had gender party. Tuesdays have just been really bad last couple weeks with work and all that
Monday- Gym Warm Up + Cl&J Density + ME EMOM's
3 sets not for time:
10 Toes to Bar
5 Muscle Ups
10 Box Jumps, 24"
+
5 min AMRAP
2 Unbroken TnG Power Clean to OH, 185#
**Must be unbroken doubles
+
8 min EMOM
1st- 1 Rope Climb + 10’ HS Walk
+
8 min EMOM
3 Tough HSPU’s + 3 Strict CTB Pull Ups + 3 CTB Pull Ups
+
8 min EMOM
1st- 15 OHS, 95#
2nd- 50’ Shuttle Run x 5
+
8 min EMOM
10 Bar-Facing Burpees
RESULTS:
5 min AMRAP - 13 sets
+
Completed all emoms no problem
3 sets not for time:
10 Toes to Bar
5 Muscle Ups
10 Box Jumps, 24"
+
5 min AMRAP
2 Unbroken TnG Power Clean to OH, 185#
**Must be unbroken doubles
+
8 min EMOM
1st- 1 Rope Climb + 10’ HS Walk
+
8 min EMOM
3 Tough HSPU’s + 3 Strict CTB Pull Ups + 3 CTB Pull Ups
+
8 min EMOM
1st- 15 OHS, 95#
2nd- 50’ Shuttle Run x 5
+
8 min EMOM
10 Bar-Facing Burpees
RESULTS:
5 min AMRAP - 13 sets
+
Completed all emoms no problem
Saturday- MAP Incremental + Position/Core work
4 min AMRAP
Row 400m
20 CTB Pull Ups
25 Shoulder to OH, 95#
20 Box Jump Overs, 30”
25 KB Swings, 70#
rest 4 min
7 min AMRAP
Row 400m
20 CTB Pull Ups
25 Shoulder to OH, 95#
20 Box Jump Overs, 30”
25 KB Swings, 70#
rest 4 min
For time:
Row 400m
20 CTB Pull Ups
25 Shoulder to OH, 95#
20 Box Jump Overs, 30”
25 KB Swings, 70#
+
rest as needed
+
15 min AMRAP
50’ Single Arm OH Carry/arm, 53#
50’ Single Arm Farmer’s Carry/arm, 70#
60 sec Front Plank
RESULTS:
4 min AMRAP - 10 box jumps
7 min AMRAP - 15 KBS
For Time - 6:14
+
5 rounds
4 min AMRAP
Row 400m
20 CTB Pull Ups
25 Shoulder to OH, 95#
20 Box Jump Overs, 30”
25 KB Swings, 70#
rest 4 min
7 min AMRAP
Row 400m
20 CTB Pull Ups
25 Shoulder to OH, 95#
20 Box Jump Overs, 30”
25 KB Swings, 70#
rest 4 min
For time:
Row 400m
20 CTB Pull Ups
25 Shoulder to OH, 95#
20 Box Jump Overs, 30”
25 KB Swings, 70#
+
rest as needed
+
15 min AMRAP
50’ Single Arm OH Carry/arm, 53#
50’ Single Arm Farmer’s Carry/arm, 70#
60 sec Front Plank
RESULTS:
4 min AMRAP - 10 box jumps
7 min AMRAP - 15 KBS
For Time - 6:14
+
5 rounds
W3
Friday- A.M. LP Row + Row Easy P.M. Power Oly/Press CP + CP Tester
A.M.
Row 40 sec ALL OUT, rest 3-4 min x 3
+
Row 90 sec @ 90%
rest 90 sec
x 7
P.M.
A1. Deficit Strict HSPU’s, 5 x 3, rest 30 sec *add as much depth as possible for 3 unbroken
A2. Power Snatch @ 155#, 5 x AMRAP, rest 2 min *No pause on way down at the hip
+
10 Dead Lifts, 315#
9 Muscle Ups
8 Dead Lifts, 315#
7 Muscle Ups
6 Dead Lifts, 315#
5 Muscle Ups
4 Dead Lifts, 315#
3 Muscle Ups
2 Dead Lifts, 315#
1 Muscle Up
RESUTLS:
AM.
Complete
PM.
A1. Complete, 45's + 15's
A2. 6,6,4,6,6
+
6:16
Friday- A.M. LP Row + Row Easy P.M. Power Oly/Press CP + CP Tester
A.M.
Row 40 sec ALL OUT, rest 3-4 min x 3
+
Row 90 sec @ 90%
rest 90 sec
x 7
P.M.
A1. Deficit Strict HSPU’s, 5 x 3, rest 30 sec *add as much depth as possible for 3 unbroken
A2. Power Snatch @ 155#, 5 x AMRAP, rest 2 min *No pause on way down at the hip
+
10 Dead Lifts, 315#
9 Muscle Ups
8 Dead Lifts, 315#
7 Muscle Ups
6 Dead Lifts, 315#
5 Muscle Ups
4 Dead Lifts, 315#
3 Muscle Ups
2 Dead Lifts, 315#
1 Muscle Up
RESUTLS:
AM.
Complete
PM.
A1. Complete, 45's + 15's
A2. 6,6,4,6,6
+
6:16
Thursday, January 22, 2015
Wednesday- January 21,2014
MAP 3/3—>
4 min @ high effort
10 KB Swings, 70#
50 Double Unders
rest 4 min
4 min @ high effort
7 CTB Pull Ups
14 Wall Ball, 20#
rest 4 min
4 min @ high effort
10 Hang Power Clean, 135#
10 Bar-Facing Burpees
rest 4 min
4 min @ high effort
10 Thrusters, 95#
10 Box Jump Overs, 24"
rest 4 min
4 min @ high effort
5 Bar Muscle Ups
50 Double Unders
rest 4 min
4 min @ high effort
Burpee Ring Muscle Ups
RESULTS:
3+10
4+7
3+3
3+1
2+5
15
MAP 3/3—>
4 min @ high effort
10 KB Swings, 70#
50 Double Unders
rest 4 min
4 min @ high effort
7 CTB Pull Ups
14 Wall Ball, 20#
rest 4 min
4 min @ high effort
10 Hang Power Clean, 135#
10 Bar-Facing Burpees
rest 4 min
4 min @ high effort
10 Thrusters, 95#
10 Box Jump Overs, 24"
rest 4 min
4 min @ high effort
5 Bar Muscle Ups
50 Double Unders
rest 4 min
4 min @ high effort
Burpee Ring Muscle Ups
RESULTS:
3+10
4+7
3+3
3+1
2+5
15
Tuesday- January 21, 2015
A.M. MAP Bike/Row P.M. LE + Easy Bike
A.M.
Row 30 sec @ 1:43/500m
rest 30 sec
Air Bike 30 sec @ 60+ RPM
rest 30 sec
x 11
P.M.
3 sets @ 97%
30 sec Power Snatch, 115#
30 sec Burpees
30 sec Air Bike
rest 7 min b/w sets
+
10 min easy bike
RESULTS:
I got AM competed but Tuesday ended up being a very hectic day so I couldn't get in the PM.
A.M. MAP Bike/Row P.M. LE + Easy Bike
A.M.
Row 30 sec @ 1:43/500m
rest 30 sec
Air Bike 30 sec @ 60+ RPM
rest 30 sec
x 11
P.M.
3 sets @ 97%
30 sec Power Snatch, 115#
30 sec Burpees
30 sec Air Bike
rest 7 min b/w sets
+
10 min easy bike
RESULTS:
I got AM competed but Tuesday ended up being a very hectic day so I couldn't get in the PM.
Monday, January 19, 2015
Monday- January 19, 2014
Gym Warm Up + Cl&J Density + ME EMOM's
3 sets not for time:
5 Unbroken Muscle Ups
10 Toes to Bar
15 Box Jumps, 24/20” bounding
+
6 min EMOM
5 TnG Power Clean to OH, 165#
+
16 min EMOM
1st- 5 CTB + 4 Pull Ups + 3 Toes to Bar
2nd- 15 Wall Ball, 20#
rest 2-3 min
16 min EMOM
1st- 3-5 Muscle Ups
2nd- 10 Over Head Squats, 95#
RESULTS:
Warm up felt good.
C&J EMOM was difficult but manageable
First 16 minute EMOM wasn't too bad. Made smooth transitions on the pull ups and toes to bar.
Second 16 minute EMOM went well too. 4 muscle ups each round this week.
Gym Warm Up + Cl&J Density + ME EMOM's
3 sets not for time:
5 Unbroken Muscle Ups
10 Toes to Bar
15 Box Jumps, 24/20” bounding
+
6 min EMOM
5 TnG Power Clean to OH, 165#
+
16 min EMOM
1st- 5 CTB + 4 Pull Ups + 3 Toes to Bar
2nd- 15 Wall Ball, 20#
rest 2-3 min
16 min EMOM
1st- 3-5 Muscle Ups
2nd- 10 Over Head Squats, 95#
RESULTS:
Warm up felt good.
C&J EMOM was difficult but manageable
First 16 minute EMOM wasn't too bad. Made smooth transitions on the pull ups and toes to bar.
Second 16 minute EMOM went well too. 4 muscle ups each round this week.
Sunday, January 18, 2015
Saturday- January 17, 2014
MAP Incremental + Position/Core work
4 min AMRAP
Row 400m
20 Shoulder to OH, 155#
20 Toes to Bar
20 Power Snatch, 95#
20 Box Jump Overs, 24”
20 Bar-Facing Burpees
rest 4 min
7 min AMRAP
Row 400m
20 Shoulder to OH, 155#
20 Toes to Bar
20 Power Snatch, 95#
20 Box Jump Overs, 24”
20 Bar-Facing Burpees
rest 4 min
For time:
Row 400m
20 Shoulder to OH, 155#
20 Toes to Bar
20 Power Snatch, 95#
20 Box Jump Overs, 24”
20 Bar-Facing Burpees
+
rest as needed
+
15 min AMRAP
100ft Farmer’s Carry, 53#
1 TGU/arm, 53#
RESULTS:
4min AMRAP - 15 T2B
7min AMRAP - 10 Box Jumps
9:41
MAP Incremental + Position/Core work
4 min AMRAP
Row 400m
20 Shoulder to OH, 155#
20 Toes to Bar
20 Power Snatch, 95#
20 Box Jump Overs, 24”
20 Bar-Facing Burpees
rest 4 min
7 min AMRAP
Row 400m
20 Shoulder to OH, 155#
20 Toes to Bar
20 Power Snatch, 95#
20 Box Jump Overs, 24”
20 Bar-Facing Burpees
rest 4 min
For time:
Row 400m
20 Shoulder to OH, 155#
20 Toes to Bar
20 Power Snatch, 95#
20 Box Jump Overs, 24”
20 Bar-Facing Burpees
+
rest as needed
+
15 min AMRAP
100ft Farmer’s Carry, 53#
1 TGU/arm, 53#
RESULTS:
4min AMRAP - 15 T2B
7min AMRAP - 10 Box Jumps
9:41
W2
Friday- A.M. LP Row + Row Easy P.M. Power Oly/Press CP + CP Tester
A.M.
Row 35 sec ALL OUT, rest 3-4 min x 5
+
Row 2 min @ 1:49/500m
rest 2 min
x 5
P.M.
A1. Deficit Strict HSPU’s, 5 x 4, rest 30 sec *add as much depth as possible for 4 unbroken
A2. Power Snatch, 5 x 5 TnG, rest 3 min
+
6 Unbroken Rounds for time:
5 Muscle Ups
5 Thrusters, 175#
RESULTS:
AM
197
196
198
200
201
PM
A1. AB Matt + high temp 45's
A2. 185
+
11:34
Went all unbroken except sets 2 and 4 on muscle ups. broke on the 5th rep each time. first was bad kip, second didn't rest long enough. on the last set of thrusters I broke on the 5th rep and I'm having trouble forgiving myself.
Friday- A.M. LP Row + Row Easy P.M. Power Oly/Press CP + CP Tester
A.M.
Row 35 sec ALL OUT, rest 3-4 min x 5
+
Row 2 min @ 1:49/500m
rest 2 min
x 5
P.M.
A1. Deficit Strict HSPU’s, 5 x 4, rest 30 sec *add as much depth as possible for 4 unbroken
A2. Power Snatch, 5 x 5 TnG, rest 3 min
+
6 Unbroken Rounds for time:
5 Muscle Ups
5 Thrusters, 175#
RESULTS:
AM
197
196
198
200
201
PM
A1. AB Matt + high temp 45's
A2. 185
+
11:34
Went all unbroken except sets 2 and 4 on muscle ups. broke on the 5th rep each time. first was bad kip, second didn't rest long enough. on the last set of thrusters I broke on the 5th rep and I'm having trouble forgiving myself.
Thursday, January 15, 2015
Wednesday- January 14, 2014
MAP 3/3—>
3 min @ high effort
5 HSPU’s
10 Russian KB Swings, 70#
rest 3 min
3 min @ high effort
5 CTB Pull Ups
10 Wall Ball, 20#
rest 3 min
3 min @ high effort
10 Hang Power Snatch, 95#
10 Bar-Facing Burpees
rest 3 min
3 min @ high effort
7 Toes to Bar
14 Box Jumps, 24”
rest 3 min
3 min @ high effort
2 Muscle Ups
35 Double Unders
rest 3 min
3 min @ high effort
Row 500m
AMRAP Burpees Over Rower in remaining time
RESULTS:
1: 4+5
2: 5
3: 2+5
4: 3+7
5: 3+14
6: 1:46/20
MAP 3/3—>
3 min @ high effort
5 HSPU’s
10 Russian KB Swings, 70#
rest 3 min
3 min @ high effort
5 CTB Pull Ups
10 Wall Ball, 20#
rest 3 min
3 min @ high effort
10 Hang Power Snatch, 95#
10 Bar-Facing Burpees
rest 3 min
3 min @ high effort
7 Toes to Bar
14 Box Jumps, 24”
rest 3 min
3 min @ high effort
2 Muscle Ups
35 Double Unders
rest 3 min
3 min @ high effort
Row 500m
AMRAP Burpees Over Rower in remaining time
RESULTS:
1: 4+5
2: 5
3: 2+5
4: 3+7
5: 3+14
6: 1:46/20
Tuesday- January 13, 2014
A.M. MAP Bike/Row P.M. LE + Easy Bike
A.M.
Row 30 sec @ 1:43/500m
rest 30 sec
Air Bike 30 sec @ 60+ RPM
rest 30 sec
x 10
P.M.
3 sets @ 97%
7 Squat Clean to thrusters, 115#
15 Burpee Box Jump Overs, 24”
7 Cal Air Bike
rest 7 min b/w sets
+
10 min easy bike
RESULTS:
AM
Completed
PM
1:53
1:43
2:03
I was feeling good on these until the last round and my leg completely died on the box jumps.
+
Complete
A.M. MAP Bike/Row P.M. LE + Easy Bike
A.M.
Row 30 sec @ 1:43/500m
rest 30 sec
Air Bike 30 sec @ 60+ RPM
rest 30 sec
x 10
P.M.
3 sets @ 97%
7 Squat Clean to thrusters, 115#
15 Burpee Box Jump Overs, 24”
7 Cal Air Bike
rest 7 min b/w sets
+
10 min easy bike
RESULTS:
AM
Completed
PM
1:53
1:43
2:03
I was feeling good on these until the last round and my leg completely died on the box jumps.
+
Complete
Tuesday, January 13, 2015
Monday- January 12, 2014
Gym Warm Up + Cl&J Density + ME EMOM's
3 sets not for time:
5 Unbroken Muscle Ups
10 Toes to Bar
15 Box Jumps, 24/20” bounding
+
10 min EMOM
2 Power Clean and Push Jerk, no pause at the shoulder, drop each rep from top. 185-205#’s
+
16 min EMOM
1st- 10 CTB Pull Ups
2nd- 15 Thrusters, 65#
rest 2-3 min
16 min EMOM
1st- 3-5 Muscle Ups
2nd- 10 Power Clean, 95#
RESULTS:
Gym warm up felt good and fluid,
+
C&J EMOM went good. All rounds at 205.
+
First 16 min EMOM was good all C2B unbroken
Second 16 min EMOM did 3 muscle ups each round. Maybe could've done 4 for a little but grip was going quick
Gym Warm Up + Cl&J Density + ME EMOM's
3 sets not for time:
5 Unbroken Muscle Ups
10 Toes to Bar
15 Box Jumps, 24/20” bounding
+
10 min EMOM
2 Power Clean and Push Jerk, no pause at the shoulder, drop each rep from top. 185-205#’s
+
16 min EMOM
1st- 10 CTB Pull Ups
2nd- 15 Thrusters, 65#
rest 2-3 min
16 min EMOM
1st- 3-5 Muscle Ups
2nd- 10 Power Clean, 95#
RESULTS:
Gym warm up felt good and fluid,
+
C&J EMOM went good. All rounds at 205.
+
First 16 min EMOM was good all C2B unbroken
Second 16 min EMOM did 3 muscle ups each round. Maybe could've done 4 for a little but grip was going quick
W1
Friday- January 9, 2014
A.M. LP Row + Row Easy P.M. Power Oly/Press CP + EMOM MAP
A.M.
Row 30 sec ALL OUT, rest 3 min x 5
+
Row 2 min @ 1:50/500m
rest 2 min
x 5
P.M.
A1. Deficit Strict HSPU’s, 5 x 5, rest 30 sec *add as much depth as possible for 5 unbroken
A2. Power Snatch, 5 x 3 TnG, rest 3 min
+
30 min EMOM
1st- 15 Wall Ball, 20#
2nd- 15 KB Swings, 53#
3rd- 10 Box Jumps, 24” Step down
RESULTS:
AM.
170, 170, 171, 171, 170
+
A1. This didn't go well. I think I finished with a 3" def. just died out
30 min EMOM
Never got REALLY bad. More irratating than anything.
Friday- January 9, 2014
A.M. LP Row + Row Easy P.M. Power Oly/Press CP + EMOM MAP
A.M.
Row 30 sec ALL OUT, rest 3 min x 5
+
Row 2 min @ 1:50/500m
rest 2 min
x 5
P.M.
A1. Deficit Strict HSPU’s, 5 x 5, rest 30 sec *add as much depth as possible for 5 unbroken
A2. Power Snatch, 5 x 3 TnG, rest 3 min
+
30 min EMOM
1st- 15 Wall Ball, 20#
2nd- 15 KB Swings, 53#
3rd- 10 Box Jumps, 24” Step down
RESULTS:
AM.
170, 170, 171, 171, 170
+
A1. This didn't go well. I think I finished with a 3" def. just died out
30 min EMOM
Never got REALLY bad. More irratating than anything.
Wednesday- January 7, 2014
Aerobic Muscle Up Tester + LE x 3-2
3 rounds for reps:
2 min Row @ 1:55/500m
1 min AMRAP Rope Cimbs w/ legs
+
For time:
10 Thrusters, 135#
10 Lateral Burpees over Bar
50 Double Unders
10 Lateral Burpees over Bar
10 Thrusters, 135#
RESULTS:
3 rope climbs every round.
This got tough on the third round.
+
2:16
Aerobic Muscle Up Tester + LE x 3-2
3 rounds for reps:
2 min Row @ 1:55/500m
1 min AMRAP Rope Cimbs w/ legs
+
For time:
10 Thrusters, 135#
10 Lateral Burpees over Bar
50 Double Unders
10 Lateral Burpees over Bar
10 Thrusters, 135#
RESULTS:
3 rope climbs every round.
This got tough on the third round.
+
2:16
Wednesday, January 7, 2015
Monday- December 10, 2014
Muscle Up Skill + FSQ Test + CP EMOM + EZ Row
A. Muscle Ups, 3 x 7 Unbroken, rest as needed
B. 15 Negative only Bicep Curls each arm **get DB too heavy to curl, use both hands to get it up and control down slow as possible to full extension (this if for elbow tendonitis)
B. Front Squat w/ 60-80# of Chains- build to 1RM
+
20 min EMOM
1st- 2 Thrusters, 185# + 25 Double Unders
2nd- 2 Dead Lifts, 335# + 25 Double Unders
+
10 min easy Row
RESULTS:
A. Complete. Felt great, unbroken all the way through. Only took 2 minutes at the most between sets.
B. Complete
C. 300 + 80# chains
+
EMOM - Complete
+
Didn't get to the row
Muscle Up Skill + FSQ Test + CP EMOM + EZ Row
A. Muscle Ups, 3 x 7 Unbroken, rest as needed
B. 15 Negative only Bicep Curls each arm **get DB too heavy to curl, use both hands to get it up and control down slow as possible to full extension (this if for elbow tendonitis)
B. Front Squat w/ 60-80# of Chains- build to 1RM
+
20 min EMOM
1st- 2 Thrusters, 185# + 25 Double Unders
2nd- 2 Dead Lifts, 335# + 25 Double Unders
+
10 min easy Row
RESULTS:
A. Complete. Felt great, unbroken all the way through. Only took 2 minutes at the most between sets.
B. Complete
C. 300 + 80# chains
+
EMOM - Complete
+
Didn't get to the row
Sunday, January 4, 2015
W4
Friday- January 2, 2014
A.M. Row Intervals P.M. PSn Int + Pressing Density + Power Clean Vol + LP1
A.M.
Row 5k for time:
P.M.
A. Press- build to 1RM
B. Power Snatch- tough single
C. Power Snatch- tough single
**only 1RM if feeling great
+
For tIme:
3 min AMRAP Cal Air Bike
RESULTS:
AM
5k Row - 21:31
PM
A. 180 - PR
B. 195
C. 265
Was really feeling the elbow on the high pull on both of these
+
59 cal.
Friday- January 2, 2014
A.M. Row Intervals P.M. PSn Int + Pressing Density + Power Clean Vol + LP1
A.M.
Row 5k for time:
P.M.
A. Press- build to 1RM
B. Power Snatch- tough single
C. Power Snatch- tough single
**only 1RM if feeling great
+
For tIme:
3 min AMRAP Cal Air Bike
RESULTS:
AM
5k Row - 21:31
PM
A. 180 - PR
B. 195
C. 265
Was really feeling the elbow on the high pull on both of these
+
59 cal.
Tuesday- December 29, 2014
A.M. MAP Runs P.M. HSPU Density+ MAP1
A.M.
Run 60 sec @ 85-90%, rest 30 sec x 20
P.M.
For tIme:
10 Strict HSPU’s, 10” Deficit
10 Kipping HSPU’s, 10”
15 Kipping HSPU’s, 6”
20 Kipping HSPU’s, no deficit
+
15 sets @ high effort
3 Bar Muscle Ups
6 DB Snatch alternating, 70#
9 Box Jump Overs, 24"
rest 60 sec b/w sets
*perform each set fast
RESULTS:
AM
Had time for 10 sets
PM
10:24
+
All between :48 and :55
A.M. MAP Runs P.M. HSPU Density+ MAP1
A.M.
Run 60 sec @ 85-90%, rest 30 sec x 20
P.M.
For tIme:
10 Strict HSPU’s, 10” Deficit
10 Kipping HSPU’s, 10”
15 Kipping HSPU’s, 6”
20 Kipping HSPU’s, no deficit
+
15 sets @ high effort
3 Bar Muscle Ups
6 DB Snatch alternating, 70#
9 Box Jump Overs, 24"
rest 60 sec b/w sets
*perform each set fast
RESULTS:
AM
Had time for 10 sets
PM
10:24
+
All between :48 and :55
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