December 2012

For time: 1 Mile Run “Dawson” For total reps: AMRAP 1:00 Bar Facing Burpees (no rest) AMRAP 6:00 6 Deadlifts 165/105 6 Hang Cleans 6 Shoulder to Overhead “You don’t need anybody to tell you who you are or what you are. You are what you are!”

For total load: Overhead Squat 2-2-2 (rest 2:00) “Tabata This!” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up “No matter how you used yesterday, you received 24 hours today.”

For total load: Clean & Jerk 2-2-2 (rest 3:00)  AMRAP 15:00 12 Box Jumps 24/20 9 Push Press 115/75 6 Toes-to-bar “It is under the greatest adversity that there exists the greatest potential for doing good, both for oneself and others.” ~Dalai Lama

12:00p Open Gym

8:00a Open Gym 9:00a Competitors 10:00a Mobility 11:00a Open Gym 12-2p EVCF Weightlifting Club  

For total load: Press 5-3-1 (rest 1:00) 3 rounds for time: 400m Run 15 Pull-ups 50 Squats 15 Pull-ups “Improvement begins with I.” ~Arnold H. Glasgow

4:00p Open Gym 5:00p Kettlebell Class 5-7p Weightlifting Club 7:00p Powerlifting Club 7:00p Running Club

For total load: Front Squat 5-3-1 (rest 1:00) 5 rounds for time: 7 Deadlift 275/185 30 Squats 7 Handstand push-ups “Progress is a nice word.  But change is its motivator and change has its enemies.” ~Robert F.Kennedy

For total load: Wt Push-up 5-3-1 (rest 1:00) 5 rounds for time: 7 Clusters 155/105 3 Rope Climbs AMRAP Unbroken Muscle-ups AMRAP Unbroken Pull-ups “At one point in your life you either have the thing you want or the reasons why you don’t” ~Andy Roddick

For total load: Overhead Squat 5-3-1 (rest 1:30) For time: 25 Over the Box Jump 400m Run 100 Double Unders 400m Run 100 Double Unders 400m Run 25 Over the Box Jump “Quitting is easy, daring to triumph and succeed is hard!”