Team, Friends, Old Cityzens, the week ahead:
Monday – To be good at snatching, you need to be mobile AND strong. So our strength work today really tests (and improves!) your mobility. Overhead Squat and “Sots” Press. After that, we have a sprint/rest/sprint WOD. 60s on, 60s off. Heavier Power Snatches and Burpee Box Jumps. I’m telling you, every fitness goal you have gets better from STRATEGIC redline sprint work.
Tuesday – Building on Ring Push-Up, super-setted with shoulder mobility disguised as arm work. WOD is descending rep scheme of Toes to Bar and Double Unders.
Wednesday – Murph prep, but different… handstand push-ups, strict pull-ups, goblet squats. Total running is 1600m
Thursday – Core Work, then middle distance WOD with DBs. Snatch, Floor Press, Ring Rows.
Friday – Double Strength Day. Heavy deadlifts, a NEW variation on strict chin-ups, barbell Reverse lunge, seated arnold press.
Saturday – Partner WOD. Come make friends. And don’t forget open gym from 11-1. Work on your stuff! Hurt? Open gym. Need to be stronger? Open gym. Fran goals? Open gym.
See everyone at the box!