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WOD

Friday – 1/15

The Port

Warm-up

4:00 Shoulder Rotational Drills and Activation:
Coaches Choice

+ 3 Rounds:
:30 Bar Hang- 8 Ring Rows- 8 Ring Row Muscle-ups
10 Strict Press- Push Press- Push Jerk
10 Step-ups- Box Jumps

Skill

EMOM 10:
MIN 1 – Ring/Bar Muscle-up Practice
MIN 2 – 3 Push Jerks; building.
*Bar comes from the floor. Loading should stay moderate and focus on cycling reps.

Workout

AMRAP 12:
3 Ring or Bar Muscle-Ups
6 Push Jerks (155/105)|(115/75)
9 Box Jumps (30/24)

Burn WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 16:
15/12 Cal Ski or C2 Bike
8 Ring Rows
8 Box Dips
12 Box Jumps
:45 Plank Hold

Burn Strength

5 Rounds:
10 Straight Arm Lat Pull-Downs
15 Banded Tricep Push-Downs
8e DB Curl to Press

The Port’s Coaching Team

  • Sophie
    Sophie Owner / Trainer
  • Ashley
    Ashley Coach
  • Chad
    Chad Coach
  • Kristi
    Kristi Coach
  • Ty
    Ty
  • Tom
    Tom Coach
  • Kayla
    Kayla
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