The Port – NCMETCON
Warm-up
1:00 Bike
10 Banded Dislocates
10 Banded Pull-Apart
:30 Elevated Plank
10 Perfect Push-Ups
:30 Bike
8 Banded Dislocates
8 Pull-Apart with Palms Up
:30 Plank
8 Perfect Push-ups
Skill
3 SETS FOR QUALITY
:20 Ring Support Hold
:20 Bottom of Ring Dip Hold
3-5 Negative Ring Dips*
*Jump to support, slow negative down.
Burn Strength
3 SETS FOR QUALITY
1:00 Elevated Plank Hold*
10 Hover Push-ups**
12t Plank Up Downs
*can add weight
**a push-up with a :03 hold at the bottom, just above the ground, during each rep.
Workout
5 ROUNDS FOR TIME
15/12 Cal Bike
10 Strict Ring Dips or Box Dips
20 Alt. DB Hang Power Snatch (50/35)|(35/20)
Burn WOD
5 ROUNDS FOR TIME
6 Box Dips
10/8 Cal bike
6 Box Dips
20 American KBS
