13's Fittest Is Coming Around Again!
Items for the week…
- We will be announcing details, and registration, for 13’s Fittest 2022 this week … look for a FB event invite!
- We are working on rope climb and toes-to-bars skill work tomorrow and putting those skills into practice in our metcons later in the week. Pack rope climbing socks on Tuesday and Friday if you’re climbing!
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: 3RM
WOD
12min EMOM
2 cleans (40% of 1RM)
3 ring dips
4 strict pull-ups
SKILL
rope climb/toes-to-bars skill work
WOD
Every 3 minutes for 6 rounds
250m row
12 push presses (55% of 1RM)
STRENGTH
overhead squat: 3×5 @ 60% of 1RM
then
press: 3RM
SKILL
core work
WOD
12-9-6
handstand push-ups
front squats (45% of 1RM)
2 minute rest
24-18-12
push-ups
back rack (front step) lunges (35% of 1RM FS)
STRENGTH
hang power clean: 3RM
WOD
5RNFT
3-5 toes-to-bars
10-20 double unders
8-10 wall balls (20/14)
1 rope climb
