Chilly Mornings + Warm Days! 🌞
Who feels like finding a new 1RM this week?
Items for the week…
- 13’s Fittest is 65% sold out! Get your team together for the best day of the year at 173 Washington. Register here!
- We are kicking our old 1RM/5RM numbers to the curb this week and making way for some new entries!
- We are in our last week of our new gymnastic skill work cycle.
- Our FIT360 classes will be on Tuesday and Thursday evenings, and Saturday and Sunday mornings this week.
STRENGTH
clean: 1RM (re-test)
clean: 5RM (re-test)
WOD
14min AMRAP
30 step-ups (20/16)
30 single-arm kb/db hang snatches (35/20)
30 single-arm kb/db push presses (35/20)
30 goblet squats (35/20)
SKILL
core
WOD / FIT360
2RFT
50 double unders
30 ring rows
20 hand-release push-ups
10 toes-to-bars
STRENGTH
split jerk: 1RM (re-test)
split jerk: 5RM (re-test)
WOD
Every 3 minutes for 4 rounds
10 box jump overs (24/20)
10 front squats (55% of 1RM)
5 handstand push-ups
SKILL
gymnastics
WOD / FIT360
Every 6 minutes for 3 rounds
400m run
500/400m row
20 lunges
max wall balls
STRENGTH
power clean: 1RM (re-test)
power clean: 5RM (re-test)
WOD
50/40 calorie row
50 pull-ups
50 deadlifts (35% of 1RM)
7AM/8AM
FIT360
100 double unders
50 sit-ups (20/14)
25 box jumps (30/24)
12 overhead walking lunges (25/15)
6 burpees
3 wall walks
6 burpees
12 overhead walking lunges (25/15)
25 box jumps (30/24)
50 sit-ups (20/14)
100 double unders
9AM
Partner FIT360
100 double unders
50 sit-ups (20/14)
30 box jumps (30/24)
20 overhead walking lunges (25/15)
10 burpee pull-ups
5 wall walks
10 burpee pull-ups
20 overhead walking lunges (25/15)
30 box jumps (30/24)
50 sit-ups (20/14)
100 double unders
FIT360
40-30-20-10
mb lunges (20/14)
push balls (20/14)
russian swings (53/35)
… 250m/200m row after each set
