Announcements
HALLOWEEN WOD SATURDAY 10/31
Best Costume wins a FREE month!
Best costume of each class wins a gift card!
Coffee and donuts will be served!
The Port – NCMETCON
Warm-up
Warm-up (No Measure)
2 min in Z1
2 Rounds
10 Scap Push-Ups
5 Push-Up to Down Dog
10t Down Dog Shoulder Taps
3e Scorpion Stretches
+
2 Rounds
10 Deadlifts
10 Hang Power Cleans
Skill
Metcon (No Measure)
Every :90 X 6 Sets
Handstand Hold or Handstand Walk Practice (:30 – :40 of work)
Burn Strength
BURN: Metcon (Weight)
3-4 Rounds
15 Side Lateral Raises
10 Hammer Curls
10t Seated Leg Lift Overs*
15 Banded Tricep Push-Downs
*Don’t let feet slam down on
the floor; control them up, over,
and down.
Workout
Metcon (Time)
4 SETS
12 Hang Power Clean
10-15 Handstand Push-Ups
-Rest 1:00 b/t Sets-
Burn WOD
BURN: Metcon (AMRAP – Rounds and Reps)
AMRAP 14
10/8 Cal Row *Sprint
12 DB Deadlifts
12 DB Push Press
20 Sit-ups
-Rest 1:00 b/t Sets-
Optional Finisher
Metcon (No Measure)
3-4 Rounds
:30 Side Plank L
:30 Side Plank R
12 Tuck-ups
:30 Superman Hold
