Box Jumps-Pull Ups-SDHP/Holiday Party Sunday Dec 8

success means trying

Tuesday December 4, 2013

***2 Year Anniversary/Holiday Party this Sunday Dec 8, 11am.  All are invited and welcome***

21-15-9 Box Jumps 24/20/20 step ups Pull Ups KB SDHP 70/53/35

Skill/Strength: Back Squats 5 rounds x 3 reps Across 90% 1RM

Push Press 5 rounds x 5 reps 85% 1RM

Warm Up: 400 m Row Russian Lunges 25/15/10 DROM Then 1 round 60 sec each Ring Dips T2B Flutter Kicks

5:00 Katie 53/8:22 Wendy 35/7:55 Jess J. 35/8:19 Jim J. Rx/9:37 Melissa L. 25/7:45 Matt H. Rx/8:14 John R. Rx/7:20 Beetle Rx/7:34 Lisa S. 8/8:14 Lisa M. 35/7:30 Vic Rx/5:01 Maria 35/7:08 Vin 53/7:55

6:00 Jo 35/6:59 Erik W. Rx/8:21 Anne 35/8:21 Victor Rx/9:07 Derrick 53/8:07 Michelle 20/7:25 Gary Rings/8:23 Dan B. Rx/8:46 Thea Rx/6:20 Patrick Rx/6:50 Julie 25/5:37

7:00 McGinnis Rx/9:25 Sewnig Rx/7:17 Jason O. Rx/7:49 Mark 35/10:40 Jenny Rx/10:45 Anthony Rx/5:23 Dennis 70/11:12 Mike Rx/9:04

9:00 Jason 53/8:21 Dave Rx+30"/ 8:59 Coach Rx/8:46 Jess D. Rx/9:14 Tim 35/ 9:35 Grande Rx/ 6:57 Kim 35/ 12:12 Tricia 53/ 13:38

10:00 Curtis Rx+30"/ 7:36 Amy 35/ 12:20 Tracy 35/ 9:44 Metz 35/ 13:38 John 53/9:40 Jim H. 53/ 9:16 Reagan Rx/ 6:25

4:00 Sophie 20/7:42 Anne 25/8:06 Matt 70/9:34 Jail 53/8:47 Jenni R. Rx/7:55 Bosh 25/8:40 Bernie 53/8:19 Joann Rx/7:23 Eddie O. Rx/5:55

5:00 Carlos 53/10:07 Carolyn Rx/10:49 Kari 35/8:33 Steve Rx/5:50

6:00 Dave Rx/5:56 Patty Rx/10:37 Jamille 35/9:35 Rocio 18/9:30 Felipe Rx/8:56 George 35/9:26 Amy 15/7:56 Lori Rx/7:54

7:00 Mel Rx/10:18 Ed O. Rx/7:26 Allison Rx/9:03 Mike M. Rx/7:43 Bisa 20/9:58 Paula 27/9:22 Brenda 15/8:43 Lindsey Rx/9:00 MK  53/10:53

 

 

 

 

 

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