Friday 10/30

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


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