2011

For time: 5K Row

For load: Bench Press 5-5-5-5-5 Press 5-5-5-5-5 Ring Dip 5-5-5-5-5 6:30pm EVCF Running Club

Tabata Sledge Hammer Tabata Push-up Tabata Sit-up 8 rounds for load: 40m Prowler Push 3:00 Rest

No Morning Hours 4:00-8:00pm Olympic Lifting / Open Gym

2k Row  

Tuesday For time: 250m Run 25 Wall Ball 250m Run 25 HSPU 250m Run 25 Ring Dip 250m Run 25 Push-up (hand release) 250m Run 6:30pm EVCF Running Club

For time: 21-15-9 Box Jump 30/24 KBS 70/44 Pull-ups

For time: 15-12-9 KBS 70/44 T2B Every 2:00 for 20:00 1 Power Clean 1 Jerk 1 Front Squat 1 Jerk

Wednesday 6am challenge! I’m afraid that Gayle Shalloo is in a bit of trouble this week. We should have someone new holding the title after this one. For time: 1000m Run 50 Double under 25 Thruster 95/65 50 Double Under 1000m Run

Death by Pull-ups: In the 1st minute perform 1 pull-up In the 2nd minute perform 2 pull-ups In the 3rd minute perform 3 pull-ups Continue until you are unable to complete the required reps. 6:30p EVCF Running Club