December 13, 2013 12 Days of Christmas

Time: 44:50!  10 min PR from last year!

Tuesday, December 10, 2013

Tuesday, December 10, 2013

Skill Work
10:00 - Double Under Practice or Max unbroken Reps

5 Rounds For Time
400 Meter Run/Row
5 - Farmers Carry (45#Plate each hand or Heavy KB each hand)
50 - Squats

Time: 29:10
Should have walked faster on the first 3 rounds of the farmers carry

Monday, December 9, 2013 OHS PR!

Monday, December 9, 2013

Strength: - Overhead Squats - 5x3 @ 75% of 1 Rep Max 115#
1 rep max - 176# New PR

18:00 Ladder ( Last Posted 9.24.13)

2 - HSPU
2 - Squat Cleans (65#/95#)
4 - HSPU
4 - Squat Cleans (65#/95#)
6 - HSPU
6 - Squat Cleans (65#/95#)
How far can you go...
Total:
Finished Rnd 16 + 18 HSPU, 8 Squat Cleans

Tuesday, December 3, 2013 Row/Tabata

(3) - 300 Meter Row w/30 second rest between each round - Post fastest time
Time:
1:03
1:06
1:08

Tabata

Pull Ups 4,4,4,4,4,4,4,4
Push Up  8,8,7,7,7,6,6,6
Squats   13,13,13,13,13,13,13,13
Sit Ups  8,8,8,8,8,8,8,8
KB Swings 7,7,7,7,7,7,7,7
total:38
Go for 5 or 6 pullups next time!