May 2011

For Load: KBS 9-9-9-9-9 AMRAP 10:00 250m Row 25 Double Unders ——————————————————– 2:30-3:15 East Valley Tweenz 3:30-4:15 East Valley Kidz

For load: Press 3-3-3 3 rounds for time: 25 Burpees 25 Sit-ups ——————————————————- 6:00p EVCF Running Club Road Run

Memorial Day 4:00p Murph followed by BBQ (bring Meat) For time: 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile Run

12:00p Rowing (with Coach Jeremy Ford)  

6:00a Trail Run at South Mountain (carpool leaves evcf at 5:30a) 11:00a Coaches Meeting at EVCF 12:00-4:00p Open Gym / EVCF Weightlifting Club

Max Rep: HSPU For load: Hang Clean 2-2-2-2-2 Rack Jerk 2-2-2-2-2 Front Squat 2-2-2-2-2 ——————————————————– 3:45-4:25p East Valley Kidz

2:00-8:00p Open Gym / EVCF Weightlifting Club

For time: 100 Pull-ups 1 Mile Run ——————————————————- 3:45-4:25p East Valley Kidz 6:00p EVCF Running Club Road Run

Elizabeth For time: 21-15-9 Clean 135/95 Ring Dip ——————————————————- 6:30 EVCF Weightlifting Club

For time: 100 Double Unders For time: 1000m Run 30 HSPU 1000m Row ——————————————————– 6:00 EVCF Running Club 2x (100,100,200,400) Jog back recoveries. 3 minutes rest between sets.