A lot to look forward to this week!
Whether or not you’re competing at the 3rd annual 13’s Fittest on Saturday … we’ve got a lot going on this week. Namely the start of our new strength cycle and the 1RM testing of the press, push press, and overhead squat.
And if you are competing … then aim to go light this week, focus even more-so on your quality of movement, focus on the movements you are going to be seeing on Saturday, and chat with your partner about your strategy for the day.
It’s going to be a fun day!
SKILL
endurance test
WOD
4RNFT
200m row (consistent pacing)
12 sit-ups
4 alternating kb snatches (53/35)
8 mb box step-overs (20/14; knee height at 90 deg at top of box)
4 alternating kb snatches (53/35)
12 sit-ups
200m row (match pacing of first row)
90 second rest
STRENGTH
hang power clean: 5×8 @ 50% of 1RM
then
press: 1RM (test)
STRENGTH
overhead squat: 1RM (test)
WOD
20-18-16-14-12
front rack lunges (a weight to go unbroken)
russian swings (70/53)
push-ups
SKILL
jump rope work or competition complex practice
WOD
15 min AMRAP
30 double unders
20 mb cleans (20/14)
10 burpees
STRENGTH
push press: 1RM (test)
WOD
10RFT
3 bar muscle-ups
6 front squats (40% of 1RM)
12/9 calorie row
