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WOD

Monday – 5/10

The Port

Warm-up

Banded Shouder Mobility
+
20 – 15 – 10
Row Cals with
5 Burpees after each round

Strength

5 Sets:
5 Tempo Ring Rows (3111)
:20 Top of Ring Dip Hold
:20 Bottom of Ring Dip Hold
5 Strict Dips

Rest as needed between sets.

Burn Strength

A: Bench Press (4X5; Across)
DB’s or Barbell.
B: 3 Sets
10 Band Pull Aparts
10 OH Tricep Extensions
1:00 Plank Hold

Workout

Death Row

EMOM X 20:
MIN 1 — 20/15 Cal Row
MIN 2 — 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less. Score is the number of rounds you complete at your numbers. Track your calorie and burpee numbers in notes.


Candice

The Port’s Coaching Team

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