It's Testing Week! 💥
Please mark your calendars for the annual 13S Holiday Party on Thursday, December 5 starting at 7pm at Tashmoo!
Items for the week…
- We are re-testing our 1RM clean (Monday), bench press (Wednesday), and power clean (Friday) this week. Time to scratch off those old PRs, and make room for a new one!
- We are in week 2 of our new toes-to-bar progression!
- Our FIT360 classes will be on Tuesday and Thursday at 6:30pm, and Saturday and Sunday mornings this week.
STRENGTH
clean: 1RM (re-test)
WOD
10RFT
3 strict pull-ups
4 russian swings (70/53)
5 box jumps (24/20)
SKILL
rope climbs
WOD / FIT360
4 rounds
300m/240m row
20 single-arm kb push presses (35/26)
then
3 rounds
18/15 calorie row
18 single-arm kb lunges (35/26)
then
2 rounds
10 burpees to a target
16 single-arm kb thrusters (35/26)
then
5 wall walks
STRENGTH
bench press: 1RM (re-test)
WOD
13min AMRAP
6 push presses (60% of 1RM)
9 mb sit-ups (20/14)
12 mb squats (20/14)
SKILL
toes-to-bars
WOD / FIT360
Every 2 minutes for 20 minutes
10 burpees over parallette
5 kb snatches (left; 53/35)
5 kb snatches (right; 53/35)
1 rope climb
max lunges
STRENGTH
power clean: 1RM (re-test)
WOD
Every 2:30 for 4 rounds
20/15 calorie row
10 mb box step-ups (24;20/20;14)
5 toes-to-bars
7AM/8AM
WOD
24min AMRAP
3 wall walks
8 burpee box step overs (20/16)
10 ring rows
30 double unders
40 second plank
9AM
Partner WOD
28min AMRAP
4 wall walks
8 burpee box step overs (20/16)
10 ring rows
30 double unders
40 second plank together
WOD
5RFT
30 lunges
30 double unders
20 sit-ups
20 russian swings (53/35)
10 push-ups
10 v-ups
