180413 - Viernes - FRIDAY

180413 - VIERNES - FRIDAY Zach's Garage
Warmup:push ups, kettle bell swings, bench
METCON:
Benchpress #205 - 8 REPS
Bent over rows #185 - 8 reps
Strict Pulllups - 6 reps.
4 Rounds.
then:
20 kettle bell swings - russian
farmers carry - 55 dumbell ( 53# kettle bell)
10 each arm single arm kettle bell cleans
farmers carry
5 each arm single arm kettle bell snatch
farmers carry
-RESTED
5 each arm - overhead squat (53# kettle bell)

Xochicalco ruins Morelos, Mexico

https://goo.gl/maps/TMbHjp6aBn32

3189

180410 - Martes - Tuesday

 180410 Martes - Tuesday

warm up:
lunges, arm swings, air squats jab-hook combo,

Every Minute On the 2Minute (EMO2M)
 10 weighted squats at 135#

10 rounds TOTAL 100 SQUATS

EMOM
PUSHUPS
12-12-12-12-12-12 (TOTAL 60 PUSHUPPS

180409 - LUNES MONDAY

180409 LUNES - MONDAY
BAR DIPS
10-10-10-10-10-10

alternating 1-2 combo punch-then squat
50-50-50-50
jab-hook alternating hands

Nazca Lines Peru -  Thunderbird (aerial image)

180213 Wednesday - Miercoles

 

180213

BAR DIPS - RING DIPS
10-10-10-5-5-5

180402 - LUNES - MONDAY

180402 Lunes - MONDAY

50 AIR SQUATS
400 M RUN
no warm up, started first round slowly:

4RFT
18:23

180306 Lunes - Monday

180326 LUNES - MONDAY

No warm up.  started first round slowly.
50 air squats
400 m run
4rft
19:15