13's Fittest Registration Is Open!
Have you found your partner for 13’s Fittest yet? There are only 7 spots in each of the divisions (Rx, Intermediate, Scaled) this year, so chat it up and find your better half … and then get registered!
Items for the week…
- We are going to be using our 3RM numbers from last week, so keep those handy!
- We will mixing in some core skill work on Tuesday.
- And bringing the choice skill work back for Thursday, so put some thought into a skill you would like to work on. Could be double unders, muscle-ups, pull-ups, getting into a handstand, push-ups, wall walks … whatever interests you.
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
core work
WOD
10RFT
5 strict handstand push-ups
6 back squats (40% of 1RM)
9/7 calorie row
STRENGTH
thruster: 5×3 @ 70% of 3RM
WOD
10-8-6-4-2
pull-ups
atomic sit-ups (25/15)
box jumps (24/20)
hand-release push-ups
… E2MOM 1 wall walk
SKILL
choice skill work
WOD
80-60-40-20 double unders
40-30-20-10 wall balls (20/14)
20-15-10-5 hang power cleans (40% of 1RM)
STRENGTH
power snatch: 5×3 @ 70% of 3RM
WOD
14min AMRAP
5 knees-to-elbows
10 hang power snatches (40% of 1RM PS)
15 air squats
7AM/8AM
2 rounds
2 min max russian swings (53/35)
2 min max push-ups
2 min max sit-ups
2 min max burpee box jump overs (24/20)
2 min max kb squats (53/35)
1 min rest
9AM (partners)
3 rounds
2 min max russian swings (53/35)
2 min max push-ups
2 min max sit-ups
2 min max burpee box jump overs (24/20)
2 min max kb squats (53/35)
1 min rest
WOD
E5MOM for 30 minutes
Level 3
5 bar muscle-ups
12 kb snatches (53/35; 2-for-1)
100 double unders
max calorie row
Level 2
10 pull-ups
12 kb snatches (35/26; 2-for-1)
200 singles
max calorie row
Level 1
15 jumping pull-ups
12 kb snatches (26/20; 2-for-1)
200 singles
max calorie row
