181225-MARTES - TUESDAY CHRSTMAS DAY-
Jesus transformed the human experience of what is finite unto the infinite. Jesus expanded our consciousness by his sacred heart. His heart is a beacon for us to express LOVE and LIGHT...Merry Christmas!

wu: 50 airsquats 2 rounds of 20 kb swings #53
metcon: 12-9-6 DT

12  Deadlifts
 9   Hang cleans
 6   Push Press
Five rounds for time  16:53

5k row: 20:45 damper on 10











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181225

181224 LUNES-MONDAY
CHRISTMAS EVE

wu
50 airsquats 2 rds 20 kb swings 53# kb
metcon:

every min on the minute (emom)
backsquats #205
10-8-6-8-6
five rounds completed total 38 squats at 205# in 5 minutes.

2 rounds of 20 kb swings 79# kb

NOW TIME TO EAT!!!!!!

181222 - VIERNES - FRIDAY-day after solstice

 

181222 - VIERNES - FRIDAY

-day after solstice

WarmUp: 50 air squats 2 sets of 20 kb swings 53#kb

METCON:

10 PULLUPS

10 MAN MAKERS #35 dumbells

10 BAR DIPS 

10 PUSH UPS

5 ROUNDS

181216 Domingo-Sunday

181216 Domingo-Sunday
wu - 10-10-10-10-10 pushups
metcon:
pullups 10-10-10-10-10
man makers 10-10-10-10
ringdips 10-10-10-10-10
20-20-20 kb swings #79kb




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181215 Sabado-SATURDAY

181215 SATURDAY - SABADO

wu: 50airsquats 20kb swings 53# 20-20-20
metcon:
EMOM-every min on the minute
185# back squats 10 emom
7 rounds complete total of 70 squats completed in 7 minutes.

kb swings (53#kb) 20-20-20-20-20 (5 sets)

181214 - Jueves - Thursday

181214 - Jueves - Thursday

12/07/2018 5k row  21:09.2 damper on 10
12/08/2018 5k row  21:15.7 damper on 10
12/09/2018 5k row  20:56.2 damper on 10
12/10/2018 5k row  20:57.3 damper on 10
12/11/2018 5k row  21:13.7 damper on 10
12/12/2018 5k row  21:00.2 damper on 10
12/13/2018 5k row  20:49.7 damper on 10
12/14/2018 5k row  20:36.2 damper on 10

100K meter row complete
12/14/2018



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181205 Miercoles - WEDNESDAY

181205 Miercoles - Wednesday
60k meters rowed completed as of 12/06/2018

11/29/2018    5k row  21:20.9 damper on 10.

12/02/2018    5k row    21:09.4 damper on 10.

12/03/2018    5k row    21:13.4 damper on 10.

12/04/2018    5k row    21:04.3 damper on 10.

12/06/2018
10k row 42:14.7 damper on 10.
-PR'd the second 5km row with 20:57.8




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