May 2011

For Load:
KBS 9-9-9-9-9

AMRAP 10:00
250m Row
25 Double Unders
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2:30-3:15 East Valley Tweenz
3:30-4:15 East Valley Kidz

For load:
Press 3-3-3

3 rounds for time:
25 Burpees
25 Sit-ups
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6:00p EVCF Running Club
Road Run

Memorial Day

4:00p Murph followed by BBQ (bring Meat)

For time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

12:00p Rowing (with Coach Jeremy Ford)

 

6:00a Trail Run at South Mountain
(carpool leaves evcf at 5:30a)

11:00a Coaches Meeting at EVCF

12:00-4:00p Open Gym / EVCF Weightlifting Club

Max Rep: HSPU

For load:
Hang Clean 2-2-2-2-2
Rack Jerk 2-2-2-2-2
Front Squat 2-2-2-2-2

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3:45-4:25p East Valley Kidz

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

For time:
100 Pull-ups
1 Mile Run

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3:45-4:25p East Valley Kidz

6:00p EVCF Running Club
Road Run

Elizabeth
For time:
21-15-9
Clean 135/95
Ring Dip
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6:30 EVCF Weightlifting Club

For time:
100 Double Unders

For time:

1000m Run
30 HSPU
1000m Row
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6:00 EVCF Running Club
2x (100,100,200,400)
Jog back recoveries.
3 minutes rest between sets.