July 2012

4:00p-8:00p Open Gym

For load: Bench Press 3RM For load: Weighted Ring Dip 3RM For time: 75 Ring Dips *7 Burpees at every break “There aren’t any rules to success that will work unless you do.” ~Unknown Author

For load: Power Clean 3RM For load: Front Squat 3RM 3 rounds for time: 9 Squat Clean 135/95 15 Wall Ball 20/14 21 KBS 53/35 “Our lives improve only when we take chances – and the first and most difficult risk we can take is to be honest with ourselves.” ~Walter Anderson

For load: Press 3RM For load: Weighted Pull-up 3RM AMRAP 15:00 Alternate rounds with partner 1 Muscle-up 2 Strict HSPU 3 Strict Pull-up “The best mind-altering drug is truth.” ~Lilly Tomlin

12:00p Open Gym

8:00a Sprints & Shuttles 9:00a Strongman Workout 10:00a-3:00p Rowing Clinic with Kare Williams 3:00p EVCF Weightlifting Club “Patience is bitter, but its fruit is sweet.”  ~ Jean-Jacques Rousseau

For load: Overhead Squat 5RM For load: Back Squat 5RM 5 rounds for time: 7 Deadlift 225/155 7 Burpee “Seek freedom and become captive of your desires. Seek discipline and find your liberty.” ~Frank Herbert

4:00p Open Gym 5:00p-7:00p EVCF Weightlifting Club 7:00p Stretch & Core

9:00a Team Wod 10:00a Regularly Scheduled wod* 5:00p EVCF Weightlifting Club *For load: Bench Press 5RM For load: Weighted Ring Dip 5RM For time: 100 Push-ups *15 KBS 53/35 at every break “Vision is the art of seeing what is invisible to others.”  ~Jonathan Swift

For load: Power Clean 5RM For load: Front Squat 5RM AMRAP 11:00 Alternate rounds with a partner 3 Snatch (Squat) 95/65 6 Pistols (alternate legs) 9 Box Jump 24/20 “Nothing is softer or more flexible than water, yet nothing can resist it.” – Lao Tzu