Announcements
Thanks for participating in the Nate WOD Challenge! Donations are accepted until March 4th.
https://support.onesummit.org/fundraiser/3660359
Register for the OH Athlete Workshop – https://docs.google.com/forms/d/e/1FAIpQLSc0R_BPW4PR2cZtKYM4pMtJJb2LZ-AJQbrveQ8ANpJNVasrxw/viewform
Register for The Port Open – https://forms.gle/EiUebawei14JYi2z7
New Meal Service – Nutre Meal Plans
To check out the menu and order use our special affiliate link – https://lddy.no/13cde
The Port
Warm-up
Banded Shoulder Mobility + Foam Roller Hip Flexor Stretch
AMRAP 5:
5 Up-Downs
5 Jump Squats
10 Plate Ground to OH
10 Scap Pull-Ups + 5 Kip Swings
+ Quick Rope Climb Teaching
Extended Warm-up
Technique-Focused Sets Based on your workout:
3 Sets:
10 Thrusters, increase in weight each round.
3 Rope Hang Knee Raise to Foot Hold (No Pull)
1 Sandbag Clean
-OR-
3 Sets:
10 DB Thrusters (Lighter than workout weight)
3 Knee-Raise Pull-Ups + :20 Bar Hang
5 Slam Balls
Workout
For Time:
20-15-10
Thruster (95/65)(75/55)
5 – 3 – 1
Rope Climb
Rest 4:00
10 – 6 – 2
Sandbag Clean (150/100)(50/40)
5 – 3 – 1
Rope Climb
Burn WOD
AMRAP 6:
10 Knee Raises Pull-Ups
10 DB Thrusters (Light)
10t Renegade Rows
Rest 2:00
AMRAP 6:
10 Slam Balls
10 DB Thrusters
10t Renegade Rows
Stephen
