Workout Old City Benchmark WOD #6 4 RFT 10 Handstand push ups 6 Cleans (155/105) 12 Toes to bar Compare to 4/25/22

Strength Bench press 5 x 3 *Use the weight from 6/16 as a guide for how heavy you should go. Aiming for 10-15# more than this weight. Workout EMOM x 7 1 - 40 Double [...]

Strength Power cleans E1.5MOM x 6, do 3 reps *Stay at the same weight for all 6 rounds Workout For time 21-15-9 Thrusters (115/75) Burpees over the bar

REST DAY! Get outside and do something fun. Or just relax! Learn more about Juneteenth, read up on African American history and culture, and shop small at Black-owned businesses in the DMV. See you [...]

Strength Push/Pull/Core 40/20 x 4 1 - Down dog push ups 2 - Banded rows 3 - L-sit **Do as many down dog push ups as you can in 40 seconds, rest 20 seconds; do [...]

Workout Every minute, on the minute, for 5 rounds 1 - 12/9 bike calories 2 - 8 Pistols/total, alternating legs 3 - 6 Strict chest to bar pull ups 4 - 4 Wall walks 5 [...]