January 2012

For time: 1 Mile Run Rest 3:00 250 Double Unders Rest 3:00 1 Mile Row “The weak can never forgive. Forgiveness is the attribute of the strong.”  ~Mahatma Gandhi

For load: Clean & Jerk  2/1 – 2/1 – 2/1 Overhead Squat  3-3-3 AMRAP 2:00 Tire Flip “We are all faced with a series of great opportunities brilliantly disguised as impossible situations.” ~Charles Swindoll  

12:00p Open Gym

9:00a *Winter Open Qualifying Wod 2 10:00a *Sprint Workout 11:00a “Iron Fest” Judges and Volunteers Meeting 12:00p-4:00p Open Gym / EVCF Weightlifting Club *Winter Open Qualifying Wod 2 For time: 5 HSPU 10 Bar Facing Burpees 10 HSPU 20 Bar Facing Burpees 15 HSPU 30 Bar Facing Burpees *Sprint Workout Sprint 4 x 10 yards

Winter Open Qualifier Wod 1 3 rounds for time: 3 Cycles of Bear Complex  155/105 15 Pull-ups *Bear Complex Power Clean Front Squat Shoulder to Overhead Back Squat Shoulder to Overhead “Don’t mistake pleasure for happiness. They are a different breed of dogs.” ~Josh Billings      

4:00p-8:00p Open Gym / EVCF Weightlifting Club

For time alternating with a partner: 500 Double Unders 10-9-8-7-6-5-4-3-2-1 T2B KBS 70/44 (Partner 1 does 10 T2B & 10 KBS then rests while partner 2 does 10 T2B & KBS…) 100 Burpees “The highest reward for a man’s toil is not what he gets for it, but what he becomes by it” ~John Ruskin

5 rounds for time: 400m Run 20 Weighted Push-ups 25/10 (rest 1:00 between rounds) “When I hear somebody sigh, “Life is hard,” I am always tempted to ask, “Compared to what?” ~ Sydney Harris