Happy Anniversary, 13 Stars!
This Tuesday, February 22, we celebrate 13 Stars’ 8th anniversary! Join us for our homegrown benchmark workout highlighting some of our favorite movements!
Items for the week…
- “13 Stars” (our homegrown benchmark) will be on 02/22/22!
- We will be testing our 5RMs this week for our press, push press, and hang power clean.
- We are beginning Week 4 of our Wellness Challenge … and if you are taking part look for an email tonight to recap the week and offer some tips and tricks to consider for this coming 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
push press: 5RM
WOD
2-4-6-8-10 deadlifts (40% of 1RM)
50-40-30-20-10 double unders
SKILL
choice skill work
WOD
“13 Stars”
3RFT
2 dillys
22 double unders / singles
20 mb clean to wall balls (20/14)
14 atomic sit-ups (25/15)
The 3 is the 3rd floor, where we started. The 2 is February. The 22 is the day of the month. And then 20 and 14 is the year 2014.
SKILL
squat accessory work
WOD
10RFT
2 power cleans (50% of 1RM)
3 box jump overs
4 burpees
STRENGTH
overhead squat: 5×10 @ 50% of 1RM
then
press: 5RM
STRENGTH
hang power clean: 5RM
WOD
7RFT
7 pull-ups
7 mb lunges (20/14)
7 push-ups
7 mb lateral step overs (24;20/20;14)
7 sit-ups
7 push balls (20/14)
7 air squats
