October 2012

For total load: Power Snatch 7-5-3 (touch and go) (rest 1:30 between lifts) 5 rounds for time: 7 Clean (squat) 155/105 14 Kbs 53/35 “The best leader is the one who has the sense to surround himself with winning people.” ~Unknown

For total load: Bench Press 7-5-3 (rest 1:30 between lifts) “Flight Simulator” For time: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Double Unders (Unbroken) For time: 20 Toes to Bar 40 Weighted Sit-ups 53/35 20 Toes to Bar “It’s difficult to steer a parked car, so get moving.” ~Henrietta Mears

For total load: Deadlift 7-5-3 (rest 1:30 between lifts)  AMRAP 10:00 2 Muscle-ups 4 Handstand Push-ups 6 Pistols  For time: 150 Double Unders “Pain is important; how we evade it, how we succumb to it, how we deal with it, how we transcend it.” ~Audre Lorde

12:00p Open Gym

For total time: 3 Over the Wall 6′ 400m Run ~followed by~ 5 rounds: 5 Back Squats 225/155 7 KBS 70/44 ~Finish with~ 400m Sandbag Run 35lbs  “History has demonstrated that the most notable winners usually encountered heartbreaking obstacles before they triumphed. They won because they refused to become discouraged by their defeats.” ~Bertie C.

4:00p Open Gym 5:00-7:00p EVCF Weightlifting Club 7:00p EVCF Running Club

For total reps: Every 1:00 for 10:00 Muscle-ups (20 Double unders at start of each 1:00) 3 rounds for time: 400m Run 500m Row Rest 2:00 [youtube]0NNmKyV3SFc[/youtube] “Silence is one of the great arts of conversation.” ~Hanna More  

For total load: Every 1:00 for 10:00 1 Power Clean (20 Double Unders to start every 1:00) “Freddy’s Revenge” 5 Rounds for time: 5 Jerks 185/115 10 Bar Facing Burpees [youtube]xvxwmjLT9f0[/youtube]  

For time: 300m Row 100 Double Unders 15 HSPU (deficit 45+25/45) 30 T2B 15 Hang Cleans 155/105 30 Thrusters 95/65 15 CTB Pull-ups 30 Bar Facing Burpees 100 Double Uuders 300m Row “Beginnings are only difficult without any action.”   ~Byron Pulsifer  

12:00p Open Gym