4/13/2022
Workout Old City Benchmark WOD #5 5 RFT 400m run 15 Deadlifts (225/155)
4/12/2022
Strength Push press Heavy 3 Super set Turkish Get-Ups 2-2-2-2/arm *Dumbbell or kettlebell, get in 2 reps both sides, building up to the heaviest weight [...]
4/11/2022
Strength 1 Power clean + 2 Front squats Heavy 2 Workout 15-12-9-12-15 Hang squat cleans (95/65) Hand release T push ups *Completed as 15 hang [...]
The week ahead.. April 11th
Hey Old Cityzens! I hope everyone had great weekend and got outside to enjoy some fresh air. I’m really allergic to pollen, but I feel [...]
4/10/2022
REST DAY! Get outside and do something fun. Give your dog - or any dog! - the BIGGEST hug today! Or just relax! See [...]
4/9/2022
Skill Work Pistols - Mobility - Weighted negatives - Pistol scales, progressions - Anything else the coach desires! Workout 12 min AMRAP 2-4-6-8-10.. Thrusters (95/65) [...]
4/8/2022
Workout Old City Benchmark Workout #4 20 min AMRAP 10 Sumo deadlift high pull (95/65) 10 Push press (95/65) 10 Box jumps (24/20) *Complete as [...]
4/7/2022
Strength Bench press Heavy 5 Workout 20/20/20 x 12 20 sec of plank hold* 20 sec of sit ups 20 sec of Rest *Completed as [...]
4/6/2022
Strength Hang power snatch + overhead squat Heavy 2 Workout 10 RFT 3 Hang power snatch (75/55) 3 Burpees over the bar *10 min time [...]
4/5/2022
Workout 4 RFT 21 Wall ball (20/14) 18 DB Deadlift (50/35) 15 Toes to bar 12/9 cal Bike