WOD – Friday 6/16

Last Thursday marked the last PortFit gymnastics class. It was an awesome session. We are going to take a week off and then start our last of the 6 week program. This one is going to be devoted to building your aerobic engine. Using the rower, the assault bike, and your favorite running sneakers, we will work through a program devoted to helping you build your ‘wind’. There will be one class a week where we will focus not only on the goal of the workout but also pacing and some form work. There will be a secondary workout for you to complete on your own. If you are interested, please email Sophie to secure a spot. This one couldn’t come at a more perfect time.

Spend 2 minutes in Z1
Then, 3 rounds
10 OHS w/:01 pause in the bottom
10 PVC dislocates
10 good mornings

Keg drill or med ball shoulder stretch

OHS complex – 1 behind the neck push press + 2 OHS w/:02 pause in the hole.
*5 working sets, but adding weight each time
After building the strength in the squat over the last two months, it is time to reinvest in stability and static positions. This complex must start with a push press. It will help keep weight lower so that we will really focus on the pace of the squat and the quality of the pause. In warm-ups, we will emphasize the positions and you should hold yourself accountable to the performance cues of the OHS. If you cannot OHS, then a front squat can be substituted and it must be taken from the floor. The OHS can be taken off a rack.

“Thank You Doug”
Thrusters (95/65#)(75/55#)
Weighted sit-ups
Box jump overs (24/20”)
This is the bruiser for the week. It might really, really hurt. The thruster is obviously the spotlight of the workout. In terms of scaling. The elite will go unbroken but the intermediate athlete should look to break up the bigger sets in less than 2 big chunks. The smaller sets should be done as quick as possible. As the rounds go on, the workout gets significantly shorter so heads down and grind through.

Accessory Work
4 rounds of 40 each, w/a med ball
Russian twists
Med ball weighted glute bridges

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