W.O.D.s

For load: Power Snatch 3-3-3 For height: Box Jump 3-3-3 “Grace” For time: 30 Clean & Jerks 135/95 “Any fool can criticize, condemn, and complain – and most fools do.” ~Dale Carnegie

5 rounds for time: 400m Run 15 T2B For time: 750m Row “Some people develop a wishbone where their back bone should be.” ~Author Unknown

8:00a Competitors Training Session 9:00a Strongman Clinic with Jake Sullivan 12:00p-3:00p Open Gym “Do you want to know who you are? Don’t ask.  Act!  Action will delineate and define you.”  ~Thomas Jefferson

2:00p-8:00p Open Gym / EVCF Weightlifting Club

For load: Cluster 2-2-2 7 rounds for time: 3 Deadlift 315/205 5 Bar Facing Burpees For time: 20 Pistols “Being willing makes you able.” ~Rhonda Britten

For time: 50 Push-ups 1000m Run 25 Box Jumps 75 Double Unders 25 Wall Ball 75 Double Unders 25 Box Jumps 1000m Row 50 Push-ups “You are what you think. You are what you go for. You are what you do!” ~Bob Richards

“Air Force” For time: 20 Thrusters 95/65 20 Sumo-high pulls 20 Push Jerks 20 Overhead squats 20 front squats ~For every minute on the minute perform 4 burpees. “Do it now. You become successful the moment you start moving toward a worthwhile goal.” ~Samuel Johnson  

12:00p-2:00p Open Gym Grand Canyon State Games Weightlifting Championships Hosted by Performance One Becky Vasey & Katie Brown lift at 9:00am Keith Miller & August Schmidt lift at 11:00am Highland Games Practice Hosted by Jake Sullivan 8:00a-11:00a Location: Mesa Tierra Subdivision 3 Mini-Park. (NE Corner of Baseline/Gilbert, just north of baseline on Jacinto. It’s a park

“Flight Simulator” For time: (20:00 cap) Unbroken Double Under Pyramid 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 “Death by Push-ups” For Reps: Minute one do one push-up Minute two do two Push-ups Minute three do three Push-ups…. “The journey is the reward!” 

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