Announcements
Come join Coach Ashley at the PHS Track on Tuesday 8/10 at 5:15 p.m. for the day’s WOD! The workout will be the same at the track as in class during the day, with the 5:15 p.m. class at the gym still available as an option as well. Register using Wodify if you’re planning to come to the track. Looking forward to a change in scenery and some fun and sweaty running intervals!
The Port Golf Tournament
Friday, September 17th at Pease
Interested? Email Sophie for more info.
The Port
Warm-up
2:00 in Z1 + 3:00 of :40 on/:20 off any machine.
25 Banded Pass-Throughs
25 Banded Front Raise + Pull-Apart
25 Banded Strict Press w/ :02 at top of each rep
+ Thoracic Flow Mobility
Strength
Seated DB Strict Press (4 X 7-8)
Same weight as last week, but adding 1-2 reps onto each set.
Workout
4 Rounds For Time:
20 Box Jumps
5 Strict HSPU or Strict Press
15 Push Press (115/80)(95/65)
Rest 1:00 Between Rounds
Finisher
3 Rounds:
1:00 Easy Ski Erg
16t Alt. Hammer Curls
Rest as needed.
Coach Ashley
