Warm-up
Spend 2 min in Z1
Then, 2 rounds
10 BB strict press
:30 OH hold
10 push-ups
:30 elevated plank hold
Gymnastics Strength
PortFit – Ring dips
Complete 4 rounds
As many reps as possible with a :03 negative. Last rep hold support for :30. Rest 2:00 between rounds.
Do not max out in any round, but rather try to find a challenging number that you can sustain.
PortBurn – Banded box dips
Complete 4 rounds
As many reps as possible with a :03 negative. Last rep hold support for :30. Rest 2:00 between rounds.
Do not max out in any round, but rather try to find a challenging number that you can sustain.
Option 3 – Bodybuilding
5 rounds
10 OH DB tricep extensions
21’s close grip push-ups
:30 max effort floor press with single DB
WOD
All tracks
3 to 5 round
10 thrusters (95/65#)(75/55#)(65/45#)
10 push-ups
Rest :30 between rounds
*sub goblet thrusters for barbell thrusters
This workout is going to be fast. Get ready for it and plan accordingly. Everything should be unbroken with very little rest in between. Get to the rest and try to take a few deep breaths before having to start your next round. When given the option of number of rounds, your times will tell you when/if you are done. If you have been consistent for the first few rounds, but fall way off your pace in round 4. You are all done. Do not force a fifth round, that is not the point.
