WOD – Friday 7/21

Don’t forget, beach WOD tomorrow at Jenness beach, 8am. There will be no classes, so plan on being there. Better yet, plan on staying there all day too! Fun in the sun with the fittest family on the seacoast.

Spend 10 minutes playing Rowling
Round 1 – squats
Round 2 – sit-ups
Round 3 – push-ups
Round 4 – pull-ups or ring rows
Round 5 – burpees

Coach stretch – 1 minute each side

A1. Bulgarian split squats – 4x8e; AHAP
A2. GHD back extensions – 4×15
Today we will incorporate the GHD back extension. Coaches will discuss the movement in full, so make sure you listen to the important points of performance.

“Westerly Winds”
1000m run
50 ring dips
1000m row
Aerobic workout for the week, however, the gymnastics piece takes a very big toll quickly. There are a ton of different ways to scale the ring dip, so work your way through the progression tree below. Find the correct scale for you, it should be challenging but full ROM should be achieved each rep.
The Port’s ring dip progression
1. Push-ups
2. Decline push-ups
3. Dips on a box/pbars
4. Banded ring dips or assited ring dips (toes on a box)
5. Rx dips

Accessory Work
Optional bike WOD for the week
2 minutes in Z2 (60/50 RPM’s)
8 minutes
:30 @80%
:30 @50%
2 mintes in Z1 (50/40 RPM’s)

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