180210 Saturday - Sabado - Saturn

180210 Saturday - Sabado - Saturn
40-50-50-50
squat - punching bag combo

20-20-20-20
bar dips at bodyweight

180209 FRIDAY - VIERNES - VENUS

180209  FRIDAY - VIERNES - VENUS 

1 minute max effort row:

305 meters - sore af

180208 Thursday - Jueves - Jupiter

180208 Thursday - Jueves - Jupiter
Moon in Sagitarius 02/08/2018 - 02/11/2018


NO WARMUP
Metcon:

50 airsquats
400m row

4 rounds for time (4RFT)
19:18







3165

180115 - Monday - Lunes - Moon

180115 - Lunes - Monday - Moon
ACTIVE REST

arm swings
t2b

10 body weight ring dips
6 rounds (total of 60 ring dips)
with rest in between sets 
total time 10 minutes, then

20 PUSHUPS
3 rounds total 60 pushups.

180114 Domingo - Sunday - Sun
warm up:
1 squat clean #115
9 push jerks #115
2 thrusters #115
9 back squats #115

Metcon:
10 back squats 135# every minute on the minute (emom).
7 Rounds completed in 7:38, total 70 weighted sq) 5 min rest then
50-alt punch bag squats
4 Rounds for time 10:14 (total 200 squats)
3139

180109 - Martes - Tuesday - Mars

180109 Martes - Tuesday - Mars

warmup
1.1 mile loop jog 10:55

metcon (crossfit bm workout):
5 pullups
10 pushups
15 airsquats

20 min amrap (as many rounds as possible).

12 rounds

180107 - Domingo - Sunday - SUN

 

18107 DOMINGO - SUNDAY
ACTIVE REST

"JOG"
1.1 MILE LOOP
11:39