The Debut of A Benchmark!
This week we are debuting Julie and Tom’s 2021 13’s Fittest 1st place Rx benchmark … “80’s Babies”.
Items for the week…
- 80’s Babies will be on Wednesday this week.
- Katie will be officially joining the coaching rotation this week, and will see you all on Thursday morning!
- We will have choice skill work on Tuesday. Our last choice skill work session was June 28, so look back and see what you did to build off of that progress.
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.
STRENGTH
back squat: 5RM
WOD
7min EMOM
3 burpees
5 box jumps (24/20)
7 wall balls (20/14)
then
7min EMOM
4 burpees
6 box jumps (24/20)
8 wall balls (20/14)
SKILL
choice skill work
WOD
7RFT
7 kb squats (35/26; 1 in each hand)
5 sit-ups (20/14)
3 strict pull-ups
1 muscle-up
3 strict handstand push-ups
5 mb cleans (20/14)
7 kb lunges (35/26; 1 in each hand)
WOD
“80s Babies”
500m row
then
5-4-3-2-1 clean & jerks (135/95)
10-20-30-40-50 double unders
then
500m row
This is the 2021 13’s Fittest 1st place Rx benchmark created by Julie and Tom!
STRENGTH
front squat: 5RM
WOD
80-70-60-50-40 singles
12-10-8-6-4 goblet squats (35/26)
12-10-8-6-4 alternating kb snatches (35/26)
STRENGTH
split jerk: 5RM
WOD
3RFT
15 burpees over bar
15 deadlifts (50% of 1RM)
7AM/8AM
25 box jumps (24/20)
25 pull-ups
25 kb thrusters (35/26)
25 pull-ups
25 box jumps (24/20)
… E2MOM 5 sit-ups
9AM (partners)
50 box jumps (24/20)
50 pull-ups
50 kb thrusters (35/26)
50 pull-ups
50 box jumps (24/20)
… E2MOM 10 sit-ups
WOD
50/35 calorie row
100 double unders
50 C2B (L1) / pull-ups (L2) / jumping pull-ups (L3)
100 double unders
50/35 calorie row
