WOD – Monday 7/17

Don’t forget, this Saturday at Jenness Beach will be the annual beach WOD. Come around 8 o’clock so we can go over the workout, get into teams and get the fun started. Bring all the things needed to stay for the day because we will be there till well into the afternoon. If you need directions, come find a coach.

We are destroying the July challenge of accumulating 25,000 calories on the bike, so I raise my challenge to 50,000. Think we can do it?

Lastly, a new feature here at The Port is going to be a monthly member shout out. A small celebration of someone who has been up to big things. These are decided by the coaching staff and can be anyone that has been working hard, PRing, been exceptionally supportive and/or positive, or just a general badass. The first ever monthly member shout out is going out to Wayne who, since starting, has lost 30lbs. Look for his shout out on the blog.

Spend 2 minutes in Z1
Then, 3 rounds
15 Russian KBS
10 goblet squats
5e single leg Romanian deadlifts

Foam roll the spine and hamstrings
Banded leg mobility

Deadlift – 3×6@70%
*same weight as last week for 3 sets of 6, should be doable; meaning we shouldn’t be failing.
Last week at this percentage. Will add a little more weight and change the rep scheme a little bit in the coming weeks.

8 min AMRAP
1 power clean (205/145#)(185/125#)
2 HSPU’s
2 power cleans
4 HSPU’s
3 power cleans
6 HSPU’s
By far the heaviest WOD’s (highest volume) fall on Monday’s and Tuesday’s. So this will be the biggest barbell of the week. Go heavy. Like singles heavy. HSPU’s need to obviously scaled so that you continue to move through this workout, however, the later rounds should force you to break up the bigger sets. So make sure you have a backup plan if things don’t go as planned.

Accessory Work
Laying leg curls – 100t
Banded reverse hypers – 60

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