Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
15 OHS w/PVC
10 push-ups
5 pull-ups or ring rows
*ring rows have a :01 pause at the top
Mobility
Rotational stretches to prep for bench
Strength
A1. DB floor press – 5×10
A1. DB flys – 5×10
No rest between A1 and A2, only :30 rest between sets
The floor press is such a cool exercise because unlike the bench press, you cannot use your stretch reflex to bounce out of the bottom. It requires a controlled descent and then a start from a stop on the way up. Use something heavy and try to control the weights the entire time. Once you are done, hop on a bench and complete the flys immediately after.
WOD
“Intercoastal”
100 air squats
80 sit-ups
60 push-ups
1000/800m row
Intended stimulus – if this were a race it would be a 5k. Something that you could push the pace a little bit, but holding back is more important because it is not how you start, but how you finish. None of these movements will be particularly hard except for the push-ups, so be ready for them and have a plan. There are going to be 2 scores for today. The time it takes you to complete the 100/80 and 60 and then the time it takes you to row the 1000/800 meters. The Ports way of holding you accountable for both your efforts.
