Strength 1
Power clean + Hang clean
2-2-2-1-1
Strength 2
Romanian Deadlifts (RDL)
8-8-8
Cashout WOD
For 6 min, do
15 sec max effort push ups
45 sec rest
*record total push ups for all 6 min.
*If you need to rest, rest at the top of the pushup.
**Wrapping up the work week with our double strength day. As you’ll see, we’ve got a posterior chain movement with the RDLs, going as heavy as possible (AHAP) for 8 reps. You’ll see this come up just about every other week for the next 4-6 weeks. *cough* spoiler *cough*
Giving the body a *bit* of a break on the cashout WOD by doing nothing terribly strenuous – a simple push up. Body is in a straight line and moves as a solid unit to the ground and back up with no break in alignment from point of contact (POC) on the ground. Max effort (ME) here doesn’t mean balls to the wall with shitty form. C’mon.. we’re Old Cityzens, and we know better than that. Lock out dem arms and get that chest to the ground. Struggling to do so? Let’s set up some bars on the rig or use a box as a scale, keeping that body in a long line vs going to your knees.
If at any point during the 15 seconds of rest because maybe you only have 4 push ups in you each round and you do them at a slower pace, hang out at the top of the push up position v dropping to your knees or sitting back in childs pose to rest as you’ll have 45 seconds to rest each round. So we’ve got a work/rest ration of 1:3. With that in mind, aim to do the same number of push ups each round. Let’s see what you’ve got!