W.O.D.s

For load: Thrusters 3-3-3 AMRAP 15:00 3 Burpees 6 KB Swings 70/44 9 Box Jumps 24 “Success is sweet, but it usually has the scent of sweat about it” ~Anonymous

12:00p Open Gym

9:00a Intro to Kettlebells (Coach Charlie Molina) 10:00a *Sprint Training 11:00a Advanced Kettlebells (Coach Charlie Molina) 12:00p-4:00p Open Gym/ EVCF Weightlifting Club *Sprint Training Sprint 3 x 30 yrds Sprint 3 x 60 yrds Sprint 3 x 90 yrds Varied Shuttles “Only those who will risk going too far can possibly find out how far

5 rounds for time: 5 Thursters 135/95 7 Deadlift 275/185 5 CTB Pull-ups For time: 50 Bar Facing Burpees ” Most people never run far enough on their first wind to find out they’ve got a second”  ~William James

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

For reps: Muscle-up Pyramid “Helen” 3 rounds for time: 400m Run 21 KBS 53/35 12 Pull-ups 2:00 AMRAP Push-ups (hand release) “Achievement seems to be connected with action.  Successful men and women keep moving. They make mistakes, but they don’t quit.” ~Conrad Hilton

For time: 800m Run 500m Row 30 Box Jump 24 For time: 50 Double Unders 10 HSPU 40 Double Unders 8 HSPU 30 Double Unders 6 HSPU 20 Double Unders 4 HSPU 10 Double Unders 2 HSPU “Where the willingness is great, the difficulties cannot be great.”  ~ Niccolo Machiavelli

For load: Clean & Jerk 1-1-1 For time: 20yrd Tire Flip 40yrd Prowler Push 180lbs 60yrd Sled Pull 225lbs 80yrd Farmers Walk 70/44 100yard Shuttle Run “You may be disappointed if you fail, but you are doomed if you don’t try.” ~Beverly Sills

12:00p Open Gym

AMRAP 2:00 Muscle-up AMRAP 10:00 3 HSPU 5 CTB Pull-ups 7 KBS 70/44 *each exercise must be unbroken AMRAP 2:00 Pistols “Justifying a fault doubles it.” ~French Proverb