WOD – Friday 6/9

Yesterday 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 couldnt come at a more perfect time.

400m med ball run w/your partner
Then, 2 perfect rounds (each)
10 med ball cleans
10 wall balls
100′ bear crawl

Quick group mobility session.

12 min EMOM
1. 3-6 strict pull-ups w/3130 pace
*ninjas can go weighted but shouldn’t sacrifice tempo
2. 10-15 close grip push-ups
3. 15 GHD sit-ups
Ninja work. Make sure you are truly hitting full ROM. The point of the strength is to hit quality reps. Meaning you should scale the movement to the hardest possible progression.

“Bad Liar”
5 rounds (every 4:00)
1:00 of wall balls (20/14#)
1:00 of hang cleans (95/65#)(75/55#)
200m sprint
Rest till 4th minute
This is a ‘mini’ version of Fight Gone Bad with a twist. Each movement is done for one minute for reps except for the run. When you get back from the run you have until the end of the 4th minute to rest. Meaning if the run takes you :55, then you have more than a minute to rest, however, if it takes you 1:15, your rest is only :45. Make that run count and earn that rest.
Score is reps per round.

Accessory Work
Back Squat – Week 9 Day 2
2×5@65%, 2×5@70%, 2×5@75%

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