WOD – Friday 4/28

PortFit classes have been a huge hit. As we finish the third session, PortX ended with a bang. The next session of The Port’s specialty course will be devoted to gymnastics. The 6 weeks of this specialty course will help you with all things gymnastics. Including, but not limited to; pull-ups, muscle-ups, T2B, HS/HSPU’s, and rope climbs. Many of the classes will be station based and allow each person to focus on their weaknesses and therefore help you achieve your gymnastic goals. If you are interested in signing up or have any questions, please email Sophie. Lots of signups already, but there are a few spots left.

Spend 2 minutes in Z1
Then, 2 rounds
5 scap push-ups
5 dips or 10 push-ups
15 KBS round 1 go Russian, round 2 go American)
15 hollow rocks

Banded shoulder

A1. Seated strict press – sitting w/2 KB’s; 4x8e AHAP
A2. Kneeling to standing – 2 KB’s in front rack position, 4x8e AHAP
Great isolated strength session. A1 is seated on the ground, huge requirement of core engagement and A2 requires an enormous amount of stability. Keep the shoulders over the hips as you drive through the movement. 

1000m row
50 thrusters (45#)
30 pull-ups
Benchmark girl! Conner loves Jackie.

Accessory work
Back Squat – Week 3 Day 2
1×10@60%, 1×10@65%, 1×8@70%, and 1×8@75%

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