Congratulations, Jen!
“Even though I was not able to break the record, I am still proud of what I accomplished today.” – Jen
Yesterday was another great day for 13S. Folks were coming in all day long to cheer Jen on, to do some burpees with her, act as an official judge, and support her in any way they could. Just another example of how when you surround yourself with like-minded people how you are able to accomplish so much more than you thought you could!
NEW MEMBERS: a quick note about our weekly programming. We do not include the Saturday and Sunday workouts as part of our weekly programming blog because our weekend coaches write those workouts, so you won’t see those posted. A fun surprise!
STRENGTH
push press: 3×3 @ 70% of 3RM
WOD
100 singles
40-30-20-10 push-ups
10-20-30-40 sit-ups
SKILL
10-9-8-7-6 strict pull-ups (3 of 6)
WOD
Every 7 minutes for 3 rounds
200m run
9 deadlifts (50% of 1RM push press)
7 power cleans (50% of 1RM push press)
5 clean & jerks (50% of 1RM push press)
3 burpees
STRENGTH
overhead squat: 3×3 @ 70% of 3RM
WOD
30 pull-ups
20 wall balls (20/14)
30 mb step-ups (20# & 20″ / 14# & 16″)
20 wall balls (20/14)
30 lunges
20 wall balls (20/14)
30 mb step-ups (20# & 20″ / 14# & 16″)
20 wall balls (20/14)
30 pull-ups
STRENGTH
hang power clean: 3×3 @ 80% of 1RM
then
press: 3×3 @ 70% of 3RM
SKILL
core work
WOD
9-8-7-6 kb deadlifts (70/53)
9-8-7-6 russian swings (70/53)
9-8-7-6 goblet squats (70/53)
400m-300m-200m-100m row
