Happy MLK Day!
We are welcoming a number of new faces to 13S this week, so please introduce yourself if you see someone new! We are excited that our community continues to grow and reach more like-minded individuals in our area!
Items for the week…
- We are in week 6 of our strength cycle. We will be using last week’s 3RM numbers for our clean, power clean, and deadlift this week.
- We are working on double unders on Monday and will have them in our workout on Friday
- Friday is a partner workout.
- There are 0 wall balls this week.
NOTE: 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
double under skillwork
WOD
10 wall walks
20 burpee box jump overs
30 strict pull-ups
40 jumping lunges (2-for-1)
50 hand-release push-ups
60 sit-ups
70 air squats
STRENGTH
back rack lunge: 3×5 @ 35% 1RM BS
then
clean: 3×3 @ 60% of 3RM
STRENGTH
deadlift: 3×5 @ 75% of 3RM
WOD
5RFT
15/12 calorie row
10 russian swings (70/53)
10 burpees
STRENGTH
power clean: 3×3 @ 75% of 3RM
WOD
14min EMOM
MIN 1: 5-7 body blasters
MIN 2: 4-6 kb complexes (35/26; 2-for-1)
SKILL
push-up skillwork
WOD
8RFT
P1: 40-50 double unders
P2: 20 mb cleans (20/14)
P1: 8 super mountain climbers
P2: 10 bench presses (50% of 1RM)
