Tuesday – 10/26

The Port

Warm-up

1:00 Bike

3 Rounds:
12 Plate Ground to OH
10 Hollow Banded Push-Downs
8 Push-Up to Pike

1:00 Bike

Strength

L1: Weighted Pull-ups (6 X 4; Building)
L2: Strict Pull-Up (6 X 6 Seated Barbell Pull-Ups)
L3: Sitting banded lat pull-downs (4 X 15-20)

WOD

AMRAP 12:
12 Pull-Ups
9 Hand-Release Push-Ups
3 Power Snatch (135/95)(115/75)

Burn WOD

AMRAP 12:
6e DB Renegade Rows
9 DB Floor Press
12t alt. DB Snatches

*Renegade Rows and Floor press done with two DB’s, DB Snatches done with only 1.


Matt P.

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