WOD – Friday 9/29

Remember LumberJack20 is this weekend at The Port. That means there are no group classes. If you have signed up to help, we couldn’t be more appreciative. If you have some free time, come hang out for a bit.

Also, our team series starts next week with the first workout being released for Thursdays group class. You must do the workout with your partner, so make sure you find a time that works for both of you. If you have no idea what I am talking about, please come find me, shoot me and email or a text.

Spend 2 minutes in Z1
Then, 2 rounds
20 push-ups
20 ring rows

Quick shoulder and pec prep for bench

A1. Close grip bench press – 5×4: AHAP
A2. Bent over rows (BB) – 5×4; AHAP
*must pause at the top of the bent over rows and at the bottom of the bench press
Close grip bench press! Meaning the hands should be shoulder width apart. Elbow path is very important, making sure thy track back towards the ribs. They don’t have to be tucked close to the torso, but they must bend back, like in a HSPU.

Bent over rows are with a BB. So make sure they set up a separate bar for that. Hang position, pull the bar to the belly button, again watch the path of the elbows.

“Rise Up Lights”
5 rounds
10 T2B
50′ HS walk
Then, AFAP
50 cals AB
*5 wall walks can be used to sub the 50’ HS walk
The odd object movement WOD of the week. Shoulder burner. And then if that’s not hard enough, 50 cals on the bike to finish. Scaling this one is obviously very important. Just flying through the HS walk progression without challenging yourselves will make this one way too easy. The minimum amount of work that we should be doing are the 5 wall walks per round.

We all know the Port’s movement hierarchy for the HS walk. If you’d like to sub something else in below to continue to work on your HS walks
1. Bear crawl – double the distance, so 80’
2. HS holds on the wall or piked on a box – :45
3. Shoulder taps on the wall or piked on a box – 20t
4. Walking while piked on a box. Once around in 1 direction, then once around in the opposite direction.
5. Wall walks – 5
6. Rx HS walks

We did this WOD last time on 6/23. Look back to see what you got and what progressions you used.

Accessory Work
Banded leg curls – accumulate 80t
Banded high pulls – accumulate 80t

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