Team, Friends, Old Cityzens,
A quick note: Saturday is the H St. Fest! Please plan your route to Saturday’s classes accordingly!
The Week Ahead:
Monday – Medium-Long WOD, maybe 20 minutes. Bigger numbers of Wall Balls, Sit-Ups, and a Farmer’s Carry. Then, an EMOM of arm work.
Tuesday – Working a bit on Nate, our benchmark over the next month. Skill/Strength is Strict Handstand Push-Up, the second week running. HSPU is paired with Weighted Chin-Ups, or Muscle-Up Practice. Then a short-medium AMRAP of Deadlifts, Strict DB Shoulder Press, and Side Shuffles.
Wednesday – Double Strength. West Coast Front Squat, Half Kneeling Medicine Ball Throw, Lateral Box Step Up, DB Bent Over Row. (Two legs, push, single leg, pull.. get it all, kids)
Thursday – Bench Press paired with shoulder strength/mobility. Then, a 12 minute EMOM of mostly cardio-y movements. Double Unders, Burpee Pull-Ups, KB Swings, rest.
Friday – Power Position Power Clean (strength meets technique,) followed by a sprint-y WOD of moderate weight power cleans, push press, and running. You do all of the barbell work first, then close with a single 800m sprint (or jog, hah).
Saturday – Partner WOD! Join the team, make friends!