WOD – Monday 11/26

What an awesome week/weekend. I hope each one of you had a great thanksgiving. Got to spend time with friends and family, eat some good food and spent even just a little time reflecting on how lucky we all are and how much we have to be grateful for. I know I did and i can’t say enough how much I love being around you guys at The Port. You guys show up and work hard every day. You’re dedication to being better is contagious and I speak for the entire coaching staff when I say thank you.

That being said…
December is going to be goal month, so start thinking about something that you would like to work towards achieving in the month of December and talk to a coach about the best way to go about doing so. When you have a good plan, you are going to share it with the world and write it on the goal board. Let me know if I can help in any way. Here is to new PR’s and a lot of firsts.

Spend 2 minutes in Z1
Coach driven warmup with 2 sections
1. Ring work
2 or 3 rounds
10 ring kip swings
10 false grip ring rows
10 ring dips

2. Front squat prep
Front rack mobility
Grab a bar and complete 10 to 20 pause front squats

Front squat – 5×3; build but, must start all sets above 70%
Oh how I have missed you! Because of our 12 week back squat cycle, the front squats had to kind of take a back seat. But they are back and they might be a little upset about being ignores. Today the stimulus will be a little bit different but you will feel a tremendous carry over from the gains you made in the back squat cycle because a squat is a squat. The movement pattern is is still the same, hips go back and down, weight stays in the heels, however because the barbell is on the front of the body, an upright torso good rack position will be the priority. Take the time to reintroduce yourself to the core engagement required to complete a good front squat. Make sure you really focus on firing those abs during your warm up reps.

“Remix to Ignition”
Thrusters (135/95#)(115/75#)
*sub burpee pull-ups for RMU’s
Not much to say here except maybe…
Yeehaw, ground and pound time. This one is going to push the HR right from the very beginning, so prep for that. The first spike shouldn’t be in the workout, so getting the heart rate up during the prep portion of the class will be really important.

Accessory Work
Side plank, banded rows – accumulate 100t
Banded pull-throughs – accumulate 80

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