Welcome to February! 🥶
We’re starting off this glorious re-test week with a homegrown benchmark!
Items for the week…
- In honor of Dan’s birthday, we’re kicking off this week with our 11th annual Morals Moran, a homegrown benchmark.
- We are going to be re-testing our 1RM/5RM press (Tuesday), overhead squat (Wednesday), and push press (Friday) this week!
- We are in week 5 of our progressive wall ball cycle this week.
- Our FIT360 classes will be on Thursday at 6:30pm, and Saturday and Sunday mornings this week.
SKILL
no skill, warm-up movements
WOD
“Morals Moran”
9 front squats (115/75)
50 sit-ups
9 front squats (115/75)
40 push-ups
9 front squats (115/75)
30 kb swings (53/35)
9 front squats (115/75)
20 pull-ups
9 front squats (115/75)
10 handstand push-ups
STRENGTH
press: 1RM/5RM (re-test)
WOD
15min AMRAP
25 double unders
1 kb complex (left)
10 box jump overs (24/20)
1 kb complex (right)
FIT360
25min AMRAP
20 double unders
1 kb complex (left)
10 box jump overs (24/20)
1 kb complex (right)
20 double unders
30 seconds rest
STRENGTH
overhead squat: 1RM/5RM (re-test)
WOD
MIN 1: 11/8 calorie row
MIN 2: 5 deadlifts (45% of 1RM)
MIN 3: 7 toes-to-bars
SKILL
wall balls
WOD
10RFT
5 calorie row
5 push-ups
5 thrusters
5 front rack lunges
FIT360
12 rounds
:20 seconds russian swings (53/35)
:10 seconds rest
:20 seconds db push presses (35/26; each hand)
:10 seconds rest
:20 seconds jumping lunges
:10 seconds rest
STRENGTH
push press: 1RM/5RM (re-test)
WOD
4RFT
40 double unders
20 russian swings (53/35)
10 goblet squats (53/35)
5 strict pull-ups
7AM/8AM
FIT360
4 rounds
1 minute max wall balls (20/14)
1 minute max sit-ups
1 minute max box jumps (20/16)
1 minute max kb push presses (53/35)
1 minute max calorie row
1 minute rest
9AM
Partner FIT360
6 rounds
1 minute max wall balls (20/14)
1 minute max mb sit-up tosses
1 minute max alternating box jumps (20/16)
1 minute max high-five push-ups
1 minute max synchro burpees
1 minute rest
FIT360
20min EMOM
MIN 1&2: farmer’s carries
MIN 3: 3-5 strict handstand push-ups
MIN 4: 2-4 wall walks
MIN 5&6: farmer’s carries
MIN 7: 3-5 strict handstand push-ups
MIN 8: 2-4 wall walks
MIN 9&10: farmer’s carries
MIN 11: 3-5 strict handstand push-ups
MIN 12: 2-4 wall walks
MIN 13&14: farmer’s carries
MIN 15: 3-5 strict handstand push-ups
MIN 16: 2-4 wall walks
MIN 17&18: farmer’s carries
MIN 19: 3-5 strict handstand push-ups
MIN 20: 2-4 wall walks
