Thursday 11/8/12
4:00p Open Gym 5:00-7:00p EVCF Weightlifting Club 7:00p EVCF Running Club
For total load: Weighted Dip 9-7-5 (rest 2:00 between lifts) 5 rounds for time: 500m Row 400m Run Rest 1:00 AMARP 2:00 Push-ups (hand release) “The wise man does not lay up his own treasures. The more he gives to others, the more he has for his own.” ~Lao Tzu
“OC Throwdown” (Qualifier Wod 1) AMRAP 10:00 15 Power Cleans 95/65 30 Double Unders For total load: Power Clean 9-7-5 (Touch & Go) (rest 2:00 between lifts) “The proper function of man is to live, not to exist. I shall not waste my days in trying to prolong them. I shall use my time more
For total load: Push Press 9-7-5 (rest 2:00 between lifts) Fight Gone Bad 3 rounds for total reps: (1:00 at each station) Wall Ball 20/14 Sumo Deadlift High Pull 75/55 Box Jump 20 Push Press 75/55 Row for Cal. Rest “The best way to predict your future is to create it! “ ~Abraham Lincoln
8:00a Open Gym 8:30-9:30a Gymnastics ($10) w/ Beth Higginbotham 9:00a *Competitors Training 10:00a Mobility 11:00a Romanian Training 12:00-2:00p EVCF Weightlifting Club 2:00p Strongman *We will be doing The Hero Wod “Glen” For time: 30 Clean & Jerk 135/95 1 Mile Run 10 Rope Climbs 1 Mile Run 100 Burpees
For total load: Front Squat 5-3-1 (rest 1:00 between lifts) 7 rounds for time: 4 HSPU 5 Squat Cleans 135/95 6 CTB Pull-up 7 KB swings 70/44 (each exercise unbroken) “As we sail through life, don’t avoid rough waters, sail on because calm waters won’t make a skillful sailor.” ~Unknown
For total load: Bench Press 5-3-1 (rest 1:00 between lifts) AMRAP 15:00 1 Toes to Bar 1 Kettlebell High Pull 53/35 2 Toes to Bar 2 Kettlebell High Pull etc….. For time: 250m Row “Making the most of other people’s strengths and the least of their weaknesses is a surefire formula for managerial success.” ~Unknown
Wednesday 10/31/12 Read More »
For total load: Deadlift 5-3-1 (T&G) (rest 1:00 between lifts) 5 rounds for time: 7 Thruster 115/75 300m Row 21 Double Unders (barbell starts on ground) [youtube]cbjkLjuPN1k[/youtube]