No snow this week ... maybe?
No snow this week? Maybe, but let’s keep an eye on Thursday, as it looks like some nasty ice/sleet/freezing rain may be on the menu. We will keep everyone up-to-date as Thursday gets closer.
On the bright side we’re treated to our first round of “JEM” this week, the benchmark workout written by Jess P and Emily C after their podium victor at 13’s Fittest in March!
SKILL
11-10-9-8-7 strict pull-ups (4 of 6)
WOD
“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
STRENGTH
front squat: 5×5 @ 75% of 5RM
WOD
21-15-9
deadlifts (65% of 1RM)
bar-hopping burpees
double unders
SKILL
core work
WOD
500m row
then
5 rounds
5 kb thrusters (35/26; each hand)
5 strict pull-ups
then
500m row
STRENGTH
split jerk: 3×5 @ 60% of 1RM
then
back squat: 5×5 @ 75% of 5RM
STRENGTH
deadlift: 5×5 @ 75% of 5RM
WOD
16min AMRAP
5 hang cleans (135/95)
1 dilly
