December 2010

No Morning Hours 6:00p EVCF Running Club 4:00-8:00p Olympic Lifting / Open Gym (lifters, we’re testing Back Squat and 2 rep Good Morning) [youtube]qHr-EJgjCUY[/youtube]

5 rounds for load: 3 Front Squat 3 Deadlift 2:00 Rest For time: 15 Curtis P’s

In teams of 3, row as far as you can in 24:00. Divide the work however you like.

5 rounds for total reps: Thruster at 2/3 bwt Pull-up 3:00 Rest

5 rounds for load: 1 Press 2 Push Press 3 Jerk 2:00 Rest 5 rounds for load: 3 Front Squat 3 Back Squat 2:00 Rest

For time: 400m Run 7 Deadlift 275/185 14 T2B 21 Double Unders 400m Run 7 Deadlift 275/185 14 T2B 21 Double Unders 400m Run *Donnie, don’t be a chicken. [youtube]xPNzz47WITs[/youtube]

For time: 20 Shoulders to Overhead 185/115 1000m Row shoulders to overhead starts from the ground. 5:30-7:30p Olympic Lifting 6:00p Running Club

This is one of the three wods from the FlagstaffCompetition.        AMRAP 10:00 8 Pull-ups (chest to bar) 6 Box Jumps 30/24 (36/30 at the competition) 4 Front Squats 155/105 (from the floor) ~2:00 Rest~ 1:00 Max Rep Clean 155/105

5 rounds for load: 3 Front Squat 3 Back Squat 2:00 Rest For time 20 Sledge Hammer Strikes 12/8 (each arm) 40m Tire Flip 80m Farmers Walk 70/44(each hand) 120m Prowler Push 155/105