13's Fittest 2023!
We invited everyone to a FB event page for our 5th annual 13’s Fittest this week. We are also going to email out the details for folks not on FB.
The date will be May 20, and we will be introducing an Intermediate division this year … Rx, Intermediate, and Scaled.
Registration will be opening soon, so start having those “Do you want to be my partner?!” conversations in class!
Items for the week…
- We are using our 5RMs from last week, so keep those numbers handy!
NOTE: Amit, when available, we are going to be linking the movements in our weekly workouts to a Youtube video as a refresher of the exercise.
SKILL
progressive wall balls
WOD
15min AMRAP
3 toes-to-bars
6 kb push press (53/35)
9 air squats
45 second wall sit
STRENGTH
thruster: 5×5 @ 75% of 5RM
WOD
5 rounds for reps of…
1 minute max mb cleans (20/14)
1 minute max atomic sit-ups (25/15)
1 minute of rest
STRENGTH
power snatch: 5×5 @ 75% of 5RM
WOD
25 push balls (20/14)
15-12-9-6-3 deadlifts
1 minute rest
SKILL
core work
WOD
10 push presses (45% of 1RM)
20 front rack lunges (same weight)
30 kb snatches (53/35)
40 russian swings (53/35)
50 push-ups
40 russian swings (53/35)
30 kb snatches (53/35)
20 front rack lunges (same weight)
10 push presses (45% of 1RM)
STRENGTH
snatch: 5×5 @ 75% of 5RM
WOD
3 rounds
10 pull-ups
10 burpees
1 minute rest
100 double unders
1 minute rest
3 rounds
10 goblet squats (53/35)
10 goblet lunges (53/35)
