171231 DOMINGO Sunday

171231 DOMINGO SUNDAY
WARMUP:

10 knees to elbow (KTE)
20 Airsquats
10 kb swings 35#
10 box jumps
10 arm swings

METCON:
20 BOX JUMPS
10 KB SWINGS (79# KB)

FOR 2 ROUNDS THEN
20 AIRSQUATS
10 KB SWINGS (79#)
FOR 3 ROUNDS

TOTAL OF 5 RFT:

12:39

171229 VIERNES Friday

171229 VIERNES Friday
100 burpees for time

Xavier: 8:09
Jove: 9:53

171226 Martes - Tuesday

POST Christmas WOD

warmup:
400 jog
20airsquats

metcon:
5RFT (5 rounds for time)
10 burpees
20 pushups
30 situps
40 air squats

29:19

Mariestad, Sweden 

171223 SATURDAY
WU
20 airsquat punching bag combo
20 arm swings
10 T2B

METCON
135#
12 DL
9 Hang cleans
6 push jerk (overhead)

5 Rounds For Time (5rft)

21:32

171222 - VIERNES - FRIDAY

https://goo.gl/maps/56wMZE7S9d72
Cleland Wildlife Park,
 365 Mt Lofty Summit Rd, 
Crafers SA 5152, Australia

171222 Viernes
WU (warmup)
20 airsquats punching bag combo
40 du (double unders)
10 front sq 95#
3rounds

Metcon:
Emom 10 back squats 135#

4 rounds completed. Then

Ring dips 4 rounds of 10 at bodyweight

Stretch for cooldown

171211 LUNES- MONDAY

171211 LUNES- MONDAY
warmup
20 air squats alternating 1-2combo on punching back
10 arm swings
20 2tb unbroken
20 air squats alt 1-2 combo punching bag

3 power cleans 135#
3 push jerks 135#

METCON:
GRACE:

30 Ground to overhead 135#
5:30

171210 SUNDAY (Domingo)

171210 SUNDAY

Warmup
20 air squats
20 arm swings fwd, rev
20 lunges
10 t2b
10 pushups
10 indo board squats

METCON
2O air sq - 1-2 combo alt on punching bag

10 sq cleans 135#
10 t2b

3 rounds for time

23:53

171129 WEDNESDAY (Miercoles)

171129 Wed (New Braunfels) (NB)

No warmup
Started slow
100 burpees for time
7:19

171128 LUNES

171128 MONDAY (Lunes) 

armup

10 Pushups

20 airsquats

10 pullups

Arm swing fwd rev

Leg swings fwd reverse

10 t2b

Metcon

20 hang cleans

10 kb swings 79#

20 airsquats

5rft

13:43