Announcements
Register for The Port Open – https://forms.gle/EiUebawei14JYi2z7
Nate Challenge WOD is Tuesday. Check out the details and donation page here – https://support.onesummit.org/fundraiser/3660359
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
:20 Bike Easy
:40 Bike Moderate
:20 Bike Easy
:40 Bike Moderate-Fast
3 Rounds:
10t Samson Lunges
5 BB DL + 5 Hang Power Clean + 5 Strict Press
Coach-Led Split Jerk Drills
Strength
Every 1:30 X 8 Lifts (Building):
30 Single or Double Unders
2 Power Clean + 1 Push Jerk + 1 Split Jerk
Burn Strength
Every 1:30 X 8 Rounds:
6e SA DB Deadlifts
6e SA DB Muscle Cleans
6e SA DB Push Jerk
Workout
15 Minutes to Get as Far as You Can:
10/8 Cal Bike
12t Single DB Step-Ups (50/35)(35/20)
Rest 1:00
15/12 Cal Bike
12t Single DB Step-Ups
Rest 1:00
20/16 Cal Bike
12t Single DB Step-Ups
Rest 1:00
25/20 Cal Bike
12t Single DB Step-Ups
Rest 1:00
30/24 Cal Bike
12t Single DB Step-Ups
Travis
