Team, Friends, Old Cityzens,
Happy Sunday Night/Monday Morning. Thanks to all who came out and made Battle of the Classes the DEFINITIVE Capital Hill/H St. adults playing children’s game event. Ain’t no one doing it better than Coach Sheryl and Old City right now. So much fun.
The week ahead:
Monday – Bulgarian Split Squat and Single Leg RDL for strength. A very nice single leg pairing. I’ve said it before, but if you’re feeling a bit achy, focusing on single leg and arm work is exceptionally smart. Get it in before it gets you.
WOD is a different kind of idea, all mid-line and core. We’ve got a few rounds of plank hold, weighted carries, and light-ish DB Burpee DL. All 3 movements challenge the core differently.
Tuesday – Very close to double strength, but there are a few side shuffles. We started with our “Fran” prep: EMOM of heavy-ish Thrusters, Strict Chin-Ups, and Side Shuffles. After that we have Half Kneeling Landmine and Yates Row.
Wednesday.- Skill/Strength Up Front is Power Position Power Snatch. Then a Sprint/Rest WOD with Power Snatches, Box Jumps, and a bit of running. Total running is 1k (with rest). You can do it.
Thursday – Double Strength, a lot of upper body. Strict press and strict pull-up to start!
Friday – Our cardio + arms mix for Friday. A 24 minute AMRAP of rowing, biking, sit-ups, floor Press and push-ups. This WOD looks a lot harder than it is. Assault Bike and rowing sprints are hard, but this WOD forces you to slow down and breathe. As long as you breathe, this is a pretty enjoyable WOD. I suppose you could say that for a lot of WODS.
Saturday – Partner WOD!