Week of 02/12/24

STRENGTH
power clean: 3RM

WOD
12min AMRAP
9 goblet squats (35/26)
7 single-arm alternating kb snatches (35/26)
5 ring dips

SKILL
double unders

WOD / FIT360
“JEM”
60 double unders
50 overhead lunges (25/25)
40 wall balls (20/20)
30 atomic sit-ups (25/25)
20 calorie row
10 rope climbs

This is the workout created by Jess P and Emily C after their 2020 13’s Fittest Scaled 1st place finish!

STRENGTH
thruster: 3RM

WOD
5-4-3-2-1 NFT
strict handstand push-ups
strict knees-to-elbows
wall walks
strict pull-ups
burpees over parallette
strict toes-to-bars

SKILL
rowing

WOD
40 secs on/20 secs off for 6 rounds
MIN 1: max calorie row
MIN 2: max wall balls (20/14)
MIN 3: max kb snatches (53/35)

FIT360
1,000m row
then
28-21-15-9
hand-release push-ups
kb front squats (35/26)
then
max double unders

STRENGTH
clean: 3RM

WOD
10-8-6-4-2
kb deadlifts (70/53)
pull-ups
russian swings (70/53)
push-ups

WOD
7AM/8AM
Every 5 minutes for 4 rounds
10 atomic sit-ups (25/15)
15 box jump overs (20/16)
20 lunges
25 double unders
max calorie row
1 minute rest

WOD
9AM (partners)
Every 5 minutes for 6 rounds
10 atomic sit-ups (25/15)
15 box jump overs (20/16)
20 lunges
25 double unders
max calorie row
1 minute rest

WOD
28-21-15
wall balls (20/14)
handstand push-ups
1 minute rest
21-15-9
sit-ups (20/14)
ring rows
1 minute rest
15-9-6
mb cleans (20/14)
burpees