Announcements
Sign Up for our first annual Port Golf Tournament!
https://forms.gle/GZvKHh9bC4SyWikM6
The Port
Warm-up
2:00 Bike or Run
+ 3 Rounds:
5 Inchworms w/ No Push-up
5 Jump Squats
5 Cossack Squats
+
1:00 Bottom of Squat Hold
Evolving Barbell Warm-Up for the Strength
1:00 Bottom of Squat Hold
Strength
Squat Clean (E2MOM X 8: 2 Squat Cleans)
Every 2:00 X 8 Rounds (16 min): 2 Squat Cleans @ 80-85%
*Recovery Bike Ride in Time Remaining
Burn Strength
A1. : Monster walks (10 Steps Each Way)
with a monster band around the thigh
A2: Goblet Squat (5 X 8)
Double KB Front Squats. Slow and controlled down, explosive out of the bottom.
A3: 2:00 C2 Bike Ride at Damper 5
Thinking a 6-7/10 effort for the full 2 min.
Workout
For Time:
40 Hang Power Cleans (135/95)(115/75)
80 Box Jump Overs (24/20)
1200m Mile Run
Burn WOD
For Time:
20 RKBS
400m Run
20 RKBS
400m Run
25 Box Jumps
200m Run
25 Box Jumps
200m Run
Brandon
