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

171126 SUNDAY

171126 SUNDAY
Warmup:
62# bar
deadlift-hang clean complex X20
10 air squats
10 pushups
10 burpees

EMOM
15 SQUATS 135# BAR 2 rounds (total 30 weighted squats at 135#)

15 air squats emom for 8 rounds (total 135 air squats)

171120 MONDAY

WARMUP:'
400n jog
Arm swings
jumping jacks
50 du
10 front sq 135#
10 strict pullups
10 pushups

METCON:
FRAN
21-15-9
thrusters (95#) - pullups
stopped timing at 10 minutes on the second round :-/

wow.  what a workout.

171119 SUNDAY

ACTIVE REST:
1 set of 50 squats
then
4 sets of 50 Double Unders (du)
unbroken if possible
 (first number is quantity unbroken)

48-2
49-1
50
50

171116 THURSDAY

warmup:
50 airsquats
40 du
30 kb swings
10 knees to elbows

METCON:
EMOM
15 weigted squats
15-15-15-10-10-10
in 60 minutes total of 75 reps

171110 - FRIDAY

WARMUP:
10 lunges
10 arm swings
10 pushups

METCON:
100 Burpees for time

75 unbroken in 6 minutes
last 25 took over 4 minutes

total time:10:12

171102 - THURSDAY

WARMUP:
200m jog
10lunges
10 toe to bar (T2B)
10 air squats

METCON:
50 air squats
400 m run

4RFT (4 rounds for time)

16.12