Less Flooding, Please. 🌧️
I hope everyone was ok with the flooding this week! The water came up pretty high at the gym, but thankfully the slope of our parking lot usually prevents any from coming inside. But Washington Street was a pool for awhile there…
Items for the week…
- We’ve got our endurance test coming up again on Friday!
- We will be using our 5RM numbers from last week for our back squats (Monday), split jerks (Wednesday), and front squats (Friday)
- Our FIT360 classes will be on Tuesday and Thursday at 6:30pm, and Saturday and Sunday mornings this week.
STRENGTH
back squat: 5×5 @ 85% of 5RM
WOD
4RFT
400m/320m row
15 russian swings (70/53)
1 rope climb or 1 bar muscle-up
SKILL
core
WOD
16min AMRAP
5 handstand push-ups
10 mb cleans (20/14)
15 sit-ups
20 push balls (20/14)
FIT360
20min E4MOM
30 air squats
20/14 calorie row
10 burpees over rower
STRENGTH
split jerk: 5×5 @ 85% 5RM
WOD
7min AMRAP
5 wall walks
10 pistols
1 minute rest
7min AMRAP
10 kb snatches (53/35)
10 v-ups
SKILL
rowing
WOD
15min EMOM
MIN 1: bench press (75% of b/w)
MIN 2: mb cleans (20/14)
MIN 3: russian swings (70/53)
then
800m run
FIT360
15min EMOM
MIN 1: kb push presses (53/35)
MIN 2: mb squats (20/14)
MIN 3: russian swings (70/53)
then
800m run
SKILL
endurance (test)
WOD
60/45 calorie row
50 air squats
40 mb box step overs (24;20/20;14)
30 toes-to-bars
20 jumping lunges (2-for-1)
10 strict handstand push-ups
7AM/8AM
WOD
10min AMRAP
150m row
10 kb push presses (35/26)
10 box jumps (24/20)
2 minutes rest
10min AMRAP
10 double unders
10 mb cleans (20/14)
10 step-overs (20; 24/14; 20)
9AM
Partner WOD
10min AMRAP
P1: 250m row
While P2 does…
10 kb push presses (35/26)
10 box jumps (24/20)
2 minutes rest
10min AMRAP
P1: 20 double undes
While P2 does…
10 mb cleans (20/14)
10 step-overs (20; 24/14; 20)
WOD
4RFT
50 double unders
35 russian swings (53/35)
15 burpees
… EMOM 1 wall walk
