Anyone looking for an Rx partner?
We’ve got an athlete looking to sign-up for Rx for 13’s Fittest, and is looking for a partner. Let me know if you’re interested!
Items for the week…
- Incredible work finishing up our press strength cycle! SO much progress, and SO many PRs. Excellent work everyone!
- We have entered another deload week. Enjoy!
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
8-7-6-5-4 unbroken toes-to-bars (3 of 6) or
14-12-10-8-6 unbroken push-ups (3 of 6)
WOD
4RNFT
500m row
15 wall balls (20/14)
50 double unders
20 alternating back-step drop lunges
SKILL
choice skill work
WOD
200m-200m-200m-200m run
4-3-2-1 muscle-ups
1-2-3-4 power snatches (50% of 1RM)
250m-250m-250m-250m row
SKILL
pushing & pulling skill work
WOD
Every 3 minutes for 6 rounds
5 kb hang power snatches (53/35) (left)
5 kb push presses (53/35) (left)
5 kb hang power cleans (53/35) (left)
5 kb thrusters (53/35) (left)
30 second rest
5 kb hang power snatches (53/35) (right)
5 kb push presses (53/35) (right)
5 kb hang power cleans (53/35) (right)
5 kb thrusters (53/35) (right)
SKILL
core work
WOD
1-2-3-4-5… burpee pull-ups
2 bear complexes (60% of 1RM PP)
30 double unders
SKILL
snatch complex
WOD
6RFT
6 unbroken toes-to-bars
5 deadlifts (55% of 1RM)
4 box jump overs (24/20)
30 seconds rest
