Team, Friends, Old Cityzens,
Happy Mothers Day. I don’t have the numbers, but I’m pretty sure we have more new Old City mothers/babies in the last 15 months than the previous 5 years combined. Undoubtedly a stronger, fitter body, creates a more capable and resilient human… and this certainly applies to mothers! We’re proud and inspired by strong mothers… keep setting the example!
The week ahead:
Monday – Oh you thought Murph was the killer benchmark? We start the week with Fight Gone Bad, so called because it’s meant to emulate a boxing match. Remember, be smart and focus on mechanics. If you do that, the big score will come.
Tuesday – Double strength day. RDL, Half Kneeling Landmine Press, a NEW variation on reverse lunges, and our second go round with commando chin-ups.
Wednesday – Middle distance WOD with front squats, toes to bar, KB Swings. With time remaining we’ll hit some arms.
Thursday – Power day! Power Clean EMOM, then a sprint/rest/sprint with DB Snatch and 400m run. Total running is 1600m
Friday – Upper body strength with Dips and DB Bent Over Row. WOD is Handstand Push-Ups (we’ve been working on that, after all), burpees, box Step Ups.
Saturday – Partner WOD.