1/11/21- Clean it up

 

Coach Melissa 

On the min for 15 min 3 Deadlifts (205/140) 3 Front Squats (205/140)

Tuesday

Spirit of the Open 14.4 Amrap 14 minutes 60 cal row 50 T2B 40 wb 20/14 to 10/9' 30 power clean 135/95 20 muscle-ups

Wednesday

Three Stooges

Fairfax style 3 man team Partner 1 completes Max 40' Sled Pushes Partner 2 completes Max Rope Climbs Partner 3 completes: Rd 1 10 2xDB Devil Presses 50/35 Rd 2 20 Burpee Deadlift 2xDB Clean Rd 3 30 2xDB Burpee DL

Thursday

Town Fair

AMRAP in 7 minutes at each couplet 7 Thrusters (75/55) - 7 SDLHP (75/55) 7 Kettlebell Swing (35/26) - 7 KTE 7 Box Jumps Overs 20" - 7 HSPU 1-minute rest during transitions 2010 Apex Throwback

Friday

Power Sail

For time: 1k row 10 Clean and Jerks 225/145 1 mile Echo Bike 10 Clean and Jerks 225/145 100 Double unders 10 Clean and Jerks 225/145

Saturday

Boogie Nights

3rft 12 c2b pull-ups 9 bar facing burpees 6 front rack lunge 155/105 rest 5 minutes For time 36 c2b pull-ups 27 bar facing burpees 18 front rack lunge 155/105