151231

3 rounds for time of:
200m Run
20 Back Squats (M:135#/W:95#). No rack allowed.
20 Pull-ups

Time: 12:47 (3:37, 4:16, 4:53)

151230

Run 800m
50 Box Jumps, 24″
50 Russian KB Swing, 2 Pood
50 OH Walk Lunge, 45 lb
Run 800m

Time: 15:56

Warm-up 10 minute row: 2330m, 2:08.7/500m
Cool-down 10 minute row: 2250m, 2:13.3/500m

151228

7 Rounds of :40s on / :20s off at each station:
Station 1 – Row for Calories
Station 2 – Burpees
Station 3 – Kettlebell Swings (53/35)

103+68+106=277

Warm-up 10 minute row: 2386m, 2:05.7/500m
Cool-down 10 minute row: 2332m, 2:08.6/500m

151226

THURSDAY 151210
Tabata squat
Tabata deadlift, 155 lb.
Tabata squat
Tabata deadlift, 155 lb.

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

100+55+100+46=301

151224

Row marathon (42195M). Time: 2:56:34.5. 2:05.5/500m (PR)

Held a steady pace the whole way through. No water or breaks.

Challenge Meters:
217,757m

151223

Row: 3363m. 30 seconds on/30 seconds off.
Time: 19:56.7

Challenge Meters:
175,562m

151220

“Satans Whiskers”
3 Rounds:
10 Chest-to-Bar Pull-Ups
10 Front Squats (165/115)
10 Burpees

First round + 3 front squats as prescribed. Dropped to 135 after.
Time: 10:29

Challenge Meters:
172,199m

Warm-up 10 minute row: 2343m, 2:08.0/500m
Cool-down 10 minute row: 2322m, 2:09.2/500m

151218

“Pumped Up Game Changer”
21 – 15 – 9:
Deadlifts (275/185)
Box Jumps (30″/24″)

Time: 7:52

Challenge Meters:
167,534m

Warm-up 10 minute row: 2432m, 2:03.3/500m
Cool-down 10 minute row: 2334m, 2:08.5/500m

151217

Row 30 minutes:
7,587m, 1:58.6/500m

Challenge Meters:
162,727m

151215

Row: 10,025m, 42:20.7, 2:06.7/500m

Challenge Meters:
155,140m

151212

Row for 35 minutes
Every 5 minutes, stop and perform 15 goblet squats, 1.5 pood
Post distance to comments.

7371 meters. 1:59.5/500m

Challenge Meters:
132,994m

Warm-up 10 minute row: 2411m, 2:04.4/500m
Cool-down 10 minute row: 2339m, 2:08.2/500m

151211

Row: 10,022m, 41:56.4, 2:05.5/500m

Challenge Meters:
132,994m

151209

row for 35 minutes
Every 5 minutes, stop and perform 15 Russian kettlebell swings - 2 pood

7151 meters. 2:02.6/500m

Warm-up 10 minute row: 2376m, 2:06.2/500m

Challenge Meters:
122,972m

151208

Row: 10,021m, 42:38.0, 2:07.6/500m

Challenge Meters:
113,445m

151206

Row for 35 minutes
Every 5 minutes, stop and perform 15 pull-ups
Post distance to comments.

7175 meters. 1:59.0/500m

Challenge Meters:
103,424m

Warm-up 10 minute row: 2395m, 2:05.2/500m
Cool-down 10 minute row: 2337m, 2:08.3/500m

151205

Row: 15,014m, 1:03:32.0, 2:06.9/500m

Challenge Meters:
91,517m

151203

row for 35 minutes
Every 5 minutes, stop and perform 10 deadlifts, 225 lbs.

6924 meters.

Warm-up 10 minute row: 2366m, 2:06.7/500m

Challenge Meters:
76,503

151202

row for 35 minutes
Every 5 minutes, stop and perform 15 push-ups

7232 meters.

Warm-up 10 minute row: 2357m, 2:04.3/500m

Challenge Meters:
67,213m

151201

Row: 14,164m, 1:00:05.4, 2:07.2/500m

Challenge Meters:
57,624m