The Port
Warm-up
2 rounds:
10 dislocates
10 band pull-aparts
10 banded high pulls
10 banded strict press
+
2 rounds:
20 lateral plate hops
5e plate halos
10 plate ground to overhead
:30 OH hold
Strength
Shoulder Press
1×4 @ 70-75%
1×4 @ 75-80%
1×4+ @ 80-85%
As many reps as possible w/o failure…no more than 6-8.
Burn Strength
3 Rounds:
8e Half-Kneeling DB Strict Press
20t Plate Bus Drivers
15 Plate Side Raises
Rest 1:00 between rounds
Workout
Partner Tuesday
4 Rounds each:
5 Power Cleans (135/95)(115/75)
10 Push Jerks
20t Lateral Jumps over the barbell
You go, I go. While one partner is working, the other partner is accumulating calories on the rower.
Score is time to complete 8 rounds total, minus 1 second per calorie on the rower.
Burn WOD
Partner Tuesday
4 Rounds each:
14t DB Hang Clean and Jerks
20t Lateral Plate Hops
You go, I go. While one partner is working, the other partner is accumulating calories on the rower.
Score is time to complete 8 rounds, minus 1 second per calorie on the rower.
