180115 - Monday - Lunes - Moon

180115 - Lunes - Monday - Moon
ACTIVE REST

arm swings
t2b

10 body weight ring dips
6 rounds (total of 60 ring dips)
with rest in between sets 
total time 10 minutes, then

20 PUSHUPS
3 rounds total 60 pushups.

180114 Domingo - Sunday - Sun
warm up:
1 squat clean #115
9 push jerks #115
2 thrusters #115
9 back squats #115

Metcon:
10 back squats 135# every minute on the minute (emom).
7 Rounds completed in 7:38, total 70 weighted sq) 5 min rest then
50-alt punch bag squats
4 Rounds for time 10:14 (total 200 squats)
3139

180109 - Martes - Tuesday - Mars

180109 Martes - Tuesday - Mars

warmup
1.1 mile loop jog 10:55

metcon (crossfit bm workout):
5 pullups
10 pushups
15 airsquats

20 min amrap (as many rounds as possible).

12 rounds

180107 - Domingo - Sunday - SUN

 

18107 DOMINGO - SUNDAY
ACTIVE REST

"JOG"
1.1 MILE LOOP
11:39

180106 - Sabado - Saturday - Saturn

 

180106 - Sabado - Saturday - Saturn

Warmup:
20 air squats, 20 t2b (toe to bar)
20 pull ups, 20 kb swings 53lb
10 DL 135#, 5 Front Squats 135#, 5 push jerks

METCON:
12 Deadlifts 135#
9 hanging cleans 135#
6 push jerks 135#

5rft (rounds for time)
23:36

180104- Jueves - Thursday

180104- Jueves - Thursday
WU:
500 m row (slow)
20 air squats

METCON:
50 jumping squats
400m row
4RFT (rounds for time)
17:52

180103 - Miercoles - Wednesday

180103 Miercoles -Wednesday

WU-Warm up:
500m row

Metcon:
50 jumping squats
400m row

4RFT
17:52

180101 - Lunes - Monday

180101 Lunes - Monday
ACTIVE REST
WU
ROW one mile for time: 6:43