PortRun starts this week meaning if you are on my list you should have received your programming. If you are still on the fence or would like to be on the list make sure you email me ASAP so I can send you your two running WOD’s for the week. If you communicate to the group when you plan on completing your two workouts, we can do them together. Let me know if you have any questions.
Don’t forget Murph is one week from today. Make sure you carve out a little time to come in and get it done. No excuses. Partner Murph, mini Murph, Cindy Murph, any way. Just do it.
Warm-up
Spend 2 minutes in Z1
Then, PVC mobility as a class
10 tempo OHS with PVC
The Port snatch warm-up
Strength
Weightlifting complex – 1 power snatch + 2 OHS
Build up to a max weight.
*inexperienced lifters should stay light and compete an 8 minute EMOM
Building off of the complex we did a month ago. You were required to do 1 snatch and then 1 OHS. April 3rd. Then we did a 1RM power snatch April 30th. You should have numbers in Wodify that are going to help drive your lifting session. The more you use Wodify for what it is there for the better your time in here is going to be. Understanding what you did last time helps you set goals and expectations for the next lifting session. Have your numbers ready and create a plan.
WOD
“Jaybird’s Song”
45/35 cals AB
20 burpee box jump overs
15 power snatches (155/105#)(115/75#)
One round, AFAP. Snatches must be heavy. If you are a percentage person, these snatches can be anywhere from 65 to 75% of your 1RM power snatch. They should be heavy, and picking it up multiple times should be a little bit intimidating. Think about last week though, you did 5 squat cleans at 80% at the end of a workout. You got this.
Accessory Work
Banded high pulls – accumulate 100
Wheels on the bus – :15 work/:15 rest x5
