Weekly Update 1/12 - 1/18

1/12
Partition anyway you want
5 minute cumulative L-Sit
1,000 ft Farmer Walks

1/13
"Santora"
Three rounds for reps of:
155 pound Squat Clean, 1 minute
20' Shuttle Run (20' forward + 20' backwards = 1 rep), 1 minute
245 pound Deadlift, 1 minute
Burpees, 1 minute
155 pound Jerk, 1 minute
Rest 1 minute

Men's: 176 Brandon H.
Women's: 151 Tara G.

1/14
Weight Ladder
Start with 50% Bench Press Every 2 minute on the 2 minute go up 10# total and perform 1 rep until you cannot get the given rep done in the given minute

If your 1 rep max is under 100# go up 5# total every minute

1/15
Cindy XXX
AMRAP in 20 minutes
    10 Pull-Ups
    20 Push-Ups
    30 Air Squats
    15 Pull-Ups
    30 Push-Ups
    45 Air Squats
    20 Pull-Ups
    40 Push-Ups
    60 Air Squats
    25 Pull-Ups
    50 Push-Ups
    75 Air Squats
    30 Pull-Ups
    60 Push-Ups
    90 Air Squats

Scores uncontested

1/16
Amateur Fight Gone Bad
1 minute Hollow Rocks
1 minute Assault Bike calories
1 minute Double Unders
1 minute rest

1/17
20 Min AMRAP
3 Rope Climb
6 Land Mines Twist
12 Hip Extensions

1/18

Gym closed for Oly Meet, come cheer them on! First lift at 9am.

At Home:
Jason 
    •    100 Squats 
    •    5 Muscle-ups (Sub Dips if you don't have Muscle ups or access)
    •    75 Squats 
    •    10 Muscle-ups 
    •    50 Squats 
    •    15 Muscle-ups 
    •    25 Squats 
    •    20 Muscle-ups

Last Done On 5/28/17 and 8/28/12