Wellness Challenge 2022
Our Wellness Challenge starts next week (February 1) and we already have 15 members taking part! An email was sent out last week with a link to our post with more information. If you have any questions, please reach out, and hope you will join us!
Items for the week…
- We are in week 7 of our strength cycle. We will again be using our 3RM numbers for our clean, power clean, and deadlift this week.
- We have choice skillwork time on Thursday, and last had choice skillwork on January 13 if you are working on progressing from our last few choice sessions.
- There are wall balls this week.
NOTE: when available, we are going to be linking the movements in our weekly workouts to a Youtube video as a refresher of the exercise.
STRENGTH
deadlift: 3×3 @ 90% of 3RM
WOD
4RFT
10 thrusters (40% of 1RM; from rig)
15 hand-release push-ups
40 double unders
SKILL
core work
WOD
5min AMRAP
5 back squats (35% of 1RM)
6 box jump overs (24/20)
2 minute rest
5min AMRAP
5 back squats (40% of 1RM)
2 wall walks
2 minute rest
5min AMRAP
5 back squats (45% of 1RM)
30 double unders
STRENGTH
back rack lunge: 2×7 @ 40% 1RM BS
then
clean: 3×3 @ 80% of 3RM
SKILL
choice skillwork
WOD
3 rounds…
3 power cleans (50% of 1RM HPC)
3 hang cleans (50% of 1RM HPC)
5 bar-hopping burpees
5 box jump overs (24/20)
30 seconds rest
then
3 rounds…
3 power snatches (50% of 1RM HPS)
3 hang snatches (50% of 1RM HPS)
5 bar-hopping burpees
5 toes-to-bars
30 seconds rest
STRENGTH
power clean: 3×3 @ 90% of 3RM
WOD
10-9-8-7-6-5-4-3-2-1
pull-ups
wall balls (20/14)
lunges
sit-ups (20/14)
