Two Weeks To 13's Fittest! 🙌
One of the best days of the year at 173 Washington is coming up in 13 shorts days! As the date gets closer, we are flexible with partners coming in to work on different skills or workouts. Just please reach out to BVags ahead of time, and make sure there’s going to be sufficient space in the room!
Items for the week…
- We are going to be using our 3RM/8RM numbers from last week for our front squat (Monday), deadlift (Wednesday), and back squat (Friday) this week.
- Our FIT360 classes will be on Tuesday and Thursday nights, and Saturday and Sunday mornings this week.
STRENGTH
front squat: 4×3+1 @ 75% of 3RM
front squat: 3×8 @ 75% of 8RM
WOD
16min AMRAP
5 handstand push-ups
10 mb cleans (20/14)
15 sit-ups
20 push balls (20/14)
SKILL
core
WOD
3RFT
400m run
30 push presses (50% of 1RM)
30 box jumps (24/20)
FIT360
3RFT
400m run
30 wall balls (20/14)
30 box jumps (24/20)
STRENGTH
deadlift: 4×3+1 @ 75% of 3RM
deadlift: 3×8 @ 75% of 8RM
WOD
12min AMRAP
60 double unders
30 russian swings (70/53)
10 burpees over parallette
50 double unders
20 russian swings (70/53)
10 burpees over parallette
40 double unders
10 russian swings (70/53)
10 burpees over parallette
SKILL
gymnastics
WOD
30 box jumps (24/20)
30 ring rows
30 kb hang snatch (35/26)
30 overhead squats (50% of 1RM OHS)
30 push-ups
30 second handstand hold
30 presses (50% of 1RM OHS)
30 mb cleans (20/14)
30 burpees
30 lunges
FIT360
18min AMRAP
10-8-6-4-2 strict handstand push-ups
10-8-6-4-2 strict pull-ups
10-8-6-4-2 atomic sit-ups (25/15)
10-8-6-4-2 burpee box jump overs (24/20)
10-8-6-4-2 toes-to-bars
STRENGTH
back squat: 4×3+1 @ 75% of 3RM
back squat: 3×8 @ 75% of 8RM
WOD
10-8-6-4-2
goblet lunges (53/35; 2-for-1)
strict pull-ups
goblet squats (53/35)
… 1 wall walk at the end of each round
7AM/8AM
FIT360
20min AMRAP
40 double unders
20 kb see-saw push presses (35/26)
1 rope climb
9AM
Partner FIT360
24min AMRAP
50 double unders
24 kb see-saw push presses (35/26)
1 rope climb (each)
FIT360
5RFT
200m run
10 kb hang cleans (53/35)
20 russian swings (53/35)
30 mb sit-ups (20/14)
