More rope climbs anyone?! 🙌
We’re tackling “JEM” this week, the workout created by Jess P and Emily C after their 2020 13’s Fittest Scaled 1st place finish!
Items for the week…
- We have our homegrown benchmark “JEM” on Tuesday!
- We are testing our 3RM numbers this week … the power clean on Monday, the thruster on Wednesday, and the clean on Friday.
- We are also in week 5 of our progressive, eight-week rowing cycle and will be using our 500m pace from week 1 on Thursday.
- Our FIT360 classes will be on Thursday at 6:30pm this week.
STRENGTH
power clean: 3RM
WOD
12min AMRAP
9 goblet squats (35/26)
7 single-arm alternating kb snatches (35/26)
5 ring dips
SKILL
double unders
WOD / FIT360
“JEM”
60 double unders
50 overhead lunges (25/25)
40 wall balls (20/20)
30 atomic sit-ups (25/25)
20 calorie row
10 rope climbs
This is the workout created by Jess P and Emily C after their 2020 13’s Fittest Scaled 1st place finish!
STRENGTH
thruster: 3RM
WOD
5-4-3-2-1 NFT
strict handstand push-ups
strict knees-to-elbows
wall walks
strict pull-ups
burpees over parallette
strict toes-to-bars
SKILL
rowing
WOD
40 secs on/20 secs off for 6 rounds
MIN 1: max calorie row
MIN 2: max wall balls (20/14)
MIN 3: max kb snatches (53/35)
FIT360
1,000m row
then
28-21-15-9
hand-release push-ups
kb front squats (35/26)
then
max double unders
STRENGTH
clean: 3RM
WOD
10-8-6-4-2
kb deadlifts (70/53)
pull-ups
russian swings (70/53)
push-ups
WOD
7AM/8AM
Every 5 minutes for 4 rounds
10 atomic sit-ups (25/15)
15 box jump overs (20/16)
20 lunges
25 double unders
max calorie row
1 minute rest
WOD
9AM (partners)
Every 5 minutes for 6 rounds
10 atomic sit-ups (25/15)
15 box jump overs (20/16)
20 lunges
25 double unders
max calorie row
1 minute rest
WOD
28-21-15
wall balls (20/14)
handstand push-ups
1 minute rest
21-15-9
sit-ups (20/14)
ring rows
1 minute rest
15-9-6
mb cleans (20/14)
burpees
