30k completed as of 11/28/2018
for a 100k row challenge

Rowing 5k on each of the following dates so far:
11/22/2018   21:57.6 damper on 6
11/23/2018   21:05.8 damper on 10
11/24/2018   rest
11/25/2018   21:28.0 damper on 10
11/26/2018   21:47.8 damper on 10
11/27/2018   21:38.8 damper on 10
11/28/2018   21:30.4 damper on 10



4895

181122 - JUEVES - THURSDAY - THANKSGIVING DAY

181122 - JUEVES - THURSDAY - THANKSGIVING DAY

DAY 1 OF C2 - CONCEPT 2 ROWER- 100K ROW CHALLENGE - 
5K ROW COMPLETED ON 11/22/2018 (TIME: 21:57.6)

NOVEMBER 22, 2018 THROUGH DECEMBER 24, 2018

https://log.concept2.com/assets/pdf/challenges/holiday/2019/poster.pdf

4789

181114 - MARTES - TUESDAY

181114 - MARTES - TUESDAY
wu: 50 punching bag air squats

METCON:
emom - every minute on the minute:
185#    - 10 squats emom
6 rounds completed: 60 squats in 6 minutes @185#

10 pullups
10 bar dips
4 rounds completed

5 rounds of 10 kb swings 79# kb
3 rounds of 10 front squats 185#



4784

181112 - LUNES - MONDAY

181112 - LUNES - MONDAY

warmup: 1500m row
then:
12 deadlifts
7 hang cleans
6 front squats

then:
5 rounds of 20 kb swing (53)

finish with 1500m row





4779

181107-WEDNESDAY-MIERCOLES

181107-WEDNESDAY-MIERCOLES

50 air squats
400m run
4rft
18:25



then
5 rounds of 20 kb swings (53# kb)

181105 - Domingo - SUNDAY

11/04/2018
WU:
emom - 20squats 5 minutes  =  punching bag sq.

metcon:
20 punching bag squats - 3 punch combo
20 kb swing (#53)

5 rounds completed.

cooldown:
1 mile jog with dogs


4654