The Port
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Warm-up
With a light band attached to the rig at chest height:
2 Rounds:
10 Banded Face Pulls
10 Banded Lat Pull Downs
10 Banded Tricep Push-Downs
:20 Banded Hollow Hold
+ 10e Banded External and Internal Rotations
+ 3 Rounds:
:30 Row
10 Kip Swings or :15 Bar Hang
10 Step-Ups or Box Jumps
Skill
EMOM X 12:
Min 1: :45 Gymnastics Pull Practice
Min 2: 6 :03 Second Ring Dips
Min 3: :40 Hollow Hold
Burn Strength
A1: Bent Over Row (4 X 8e)
A2: DB bench press (4 x 16t )
Alternate arms each rep. One presses while the other is locked out overhead.
B: Metcon (Weight)
B. Accumulate:
50 Standing Banded Lat Pull-Downs
50 Banded Tricep Push-Downs
Workout
800m Row
5 Rounds:
8 C2B or 4 Bar Muscle-Ups
12 Push-Ups
16 Box Jumps
800m Row
Burn WOD
5 Rounds:
250/200m Row
8 Jumping Pull-Ups*
12 Box Push-Ups
16 Box Jumps
20 Sit-Ups
*Choose a box/bar height that allows a challenge while moving through full range of motion.
Alleem
