The Port
Warm-up
5 Rounds, Building:
:20 Bike/ :10 Rest
+ 3 Rounds:
5 Inchworm Push-ups with Spiderman Rotations each side
8 Kip Swings
+ Coach-led Barbell Warm-up
PreWOD EMOM
EMOM X 10:
Min 1: :40 Toes-to-Bar Practice
Min 3: 3 Bar Facing Burpees + 3 Clean and Jerks*
*TnG reps, working on cycling the barbell.
Building each round towards the weight you plan to use in the workout.
WOD
Chipper!
60/50 Cal Bike
50 Box Jump Overs (24/20)
40 Bar Facing Burpees
30 Toes-to-Bar
20 Power Cleans (165/115)(135/95)
10 Push Jerks
Burn WOD
4 Rounds:
14/12 Cal Bike
12 Box Jump Overs
10 Burpees to a Plate
8 Hanging Knee Raises
6e DB Hang Clean and Jerks
Eric T.