WOD – Monday 10/23

Some great workouts coming up this week. A repeat WOD on Tuesday, some snatch work on Wednesday, week 4 of the team series on Thursday, and an odd movement workout on Friday. Something for everyone.

The next session of PortFit is going to be something very different; PortComplete. It is going to be 100% individualized based. Sign up with a goal in mind, and you will be sent individualized programming every Sunday to be completed that week. Increase your clean and jerk, row faster, squat more, or get those pesky HSPU’s.

If this is something you might be interested in, shoot me an email for more details.

Spend 2 minutes in Z1
Then, 3 rounds
10 push-ups
10 KBS

Group mobility session

Gymnastics skill work
8 min EMOM
Evens – HS walking
Odds – rope climbs
Let’s really focus on getting better at gymnastics. We are going to need these two skills for some workouts in the next couple of weeks. So come prepared to work on drills that will help you develop the skills in order to get better at these difficult movements. Try to walk on your hands for :30. Do 1 or 2 really good rope climbs. Focus on good efficient movement.

“The Catalyst”
25 min AMRAP
25 push presses (95/65#)(75/55#)
50 cals on rower
75 DU’s
The Aerobic piece for the week. 25 minutes is going to feel like an eternity. So really pay attention to your heart rate. Remember the 80% rule. Weight on the barbell should be light enough to allow you to maintain your pace. 2 big sets or maybe even 3 smaller sets should get you to 25. No more than that.

Accessory Work
Banded tricep push-downs – accumulate 100
Banded high-pulls – accumulate 100

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