Welcome to May! 🌺
April showers appear to be bringing May showers this week, but looks like Monday will be nice at least!
Items for the week…
- 13’s Fittest is 70% sold out! Get your team together for the best day of the year at 173 Washington. Register here!
- We are taking a break from the strength cycle this week with a glorious deload week!
- Our FIT360 classes will be on Tuesday and Thursday evenings, and Saturday and Sunday mornings this week.
SKILL
core
WOD
20min EMOM
MIN 1: 15 deadlifts (35% of 1RM)
MIN 2: 6 burpee pull-ups
MIN 3: max double unders
MIN 4: 15 mb sit-ups (20/14)
SKILL
lunges
WOD
35min AMRAP
500m/420m row
40 single-arm kb lunges (35/26)
30 strict pull-ups
20 handstand push-ups
SKILL
1RM box jump
WOD
P1: works on collecting 200 burpees
P2: works on completing…
4 push presses (50% of 1RM)
6 front squats (same weight)
8 russian swings (53/35)
SKILL
presses
WOD
Every 4 minutes for 5 rounds
5 atomic sit-ups (25/15)
7 kb thrusters (35/26; each hand)
9 box jump overs (30/24)
SKILL
choice
WOD
6RFT
P1: calorie row
P2: works on completing…
200m run
10 wall balls (20/14)
6 pull-ups
7AM/8AM
FIT360
4RFT
15 goblet squats (53/35)
20 mb box step-overs (20;20/14;16)
25 push-ups
9AM
Partner FIT360
5RFT
20 goblet squats (53/35)
25 mb box step-overs (20/14)
30 push-ups
FIT360
7RFT
10 kb deadlifts (70/53)
15 jumping lunges
20 double unders
1 minute rest
