Announcements
LAST DAY to register for The Open and get a TSHIRT! Registration will continue until 3/28 but don’t wait. If you want to know why you should sign up – ask a coach!
https://forms.gle/EiUebawei14JYi2z7
New Meal Service – Nutre Meal Plans
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The Port
Warm-up
EMOM 8:
Min 1: Bike
Min 2: 5 Up-Downs + 10 Kip Swings + 5 Knee Raise
Min 3: Step Ups – Box Jumps
Min 4: 5 Deadlift + 5 Hang Muscle Clean + 5 Strict Press (Empty BB or Light DB’s)
+ Full-Body Mobility Prep w/ Front Rack emphasis.
Strength
Clean Complex (Build past weight you plan to use in the workout)
1 Power Clean + 1 Hang Power Clean + 1 Shoulder to Overhead
Every 2:00
3 Bar-Facing Burpees + 1 Complex
Burn Strength
Every 2:00 X 6 Rounds:
12 Russian KBS
12t Plank DB Pull-Through
6-10 Push-Ups
Score is KB weight.
Port Benchmark Chipper
60/50 Cal Bike
50 Box Jumps (24/20)
40 Bar Facing Burpees
30 Toes-to-Bar
20 Power Cleans (165/115)(135/95)
10 Push Jerks
Last completed on 1/30/2021
Burn WOD
4 Rounds:
14/12 Cal Bike
12 Box Jumps
10 Burpees to a Plate
8 Hanging Knee Raises
6e DB Hang Clean and Jerks
Gus and Sadie
