Announcements
The Port Golf Tournament
Friday, September 17th at Pease
Interested? Email Sophie for more info.
The Port
Warm-up
3 Rounds:
6e Bodyweight or Light KB RDL
6 Inchworm to Spiderman Lunge Each Side
6 Ring Rows
+ Knee to Chest, Iron Cross, Bent Leg Lowers
Strength
Opt 1: Deadlift (4 Working Sets; Building)
Build slightly past the weight you plan to use in the workout.
Opt 2: Sumo Deadlift (4 X 10; Across at a Moderate Weight)
Workout
AMRAP 18:
36 Double Unders
6 Deadlifts*
9 Pull-Ups
Weight increases every 2 rounds.
R1,2: (155/105)
R3,4: (185/125)
R5,6: (225/155)
R7,8: (255/170)
R9 and up: (275/185)
Burn WOD
AMRAP 18:
12/10 Cal C2 Bike or :30 Jump Rope
9 DB Deadlifts
6 Strict Pull-Ups*
*Banded or Foot-Assisted.
