Scaled Is Sold Out!
I heard some folks saying in class this week that they need to get registered before Scaled sells out … well, we actually over-sold Scaled this year with 11 teams. So … time to start thinking about Rx!
Items for the week…
- We have reached the end of another strength cycle, and will be re-testing our 1RM press, push press, and hang power clean this week! I have linked the whiteboards from our test week from 7 weeks ago.
- Registration for 13’s Fittest 2022 is now open … grab your partner!
- The three workouts all teams will be completing have been announced on the FB Event page!
- And if you’re not on FB, you can see all details here on our website as well.
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
handstand skill work
WOD
18min AMRAP
5 hang power cleans (50% of 1RM PP)
5 front squats (50% of 1RM PP)
5 push press (50% of 1RM PP)
… 5 burpee penalty if bar’s put down during 15 rep set
STRENGTH
overhead squat: 3×3 @ 70% of 1RM
then
press: 1RM (re-test)
SKILL
7-6-5-4-3 unbroken toes-to-bars (2 of 6) or
12-10-8-6-4 unbroken push-ups (2 of 6)
WOD
8min EMOM
MIN 1: 10 kb push presses (35/26; each hand)
MIN 2: 15/12 calorie row
1 minute rest
8min EMOM
MIN 1: 2-3 muscle-ups or wall walks
MIN 2: 12 russian swings (70/53)
STRENGTH
hang power clean: 1RM (re-test)
WOD
14min AMRAP
5 pull-ups
10 sit-ups
5 box jumps (30/24)
10 air squats
STRENGTH
push press: 1RM (re-test)
WOD
3RFT
15 thrusters (50% of 1RM)
15 burpees
30/25 calorie row
