WOD – Saturday 5/6

Michelle had to be near perfect to hold off a dominating performance by Buck. Some new names on this list and you all should be very proud of this kind of attendance. Let’s keep it up and remember that ‘consistent action creates consistent results’. #theportsmostdedicated #showupworkhard #sweatequity

Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
10 banded pull-aparts
5 kip swings + 5 pull-ups
10t walking lunges
10 v-ups

Mobility
Lax ball, on the floor, full torture session

Strength
A. Core Complex 2
5 rounds
:05 hollow hold
5 crunches
5 v-ups
5e jackknives
:05 hollow hold
Rest :30 between rounds
B. Push-ups – 3 max effort sets of perfect reps, rest as needed in between.
*set up push-up stations

WOD
“Don’t Feel too Bad”
20 min AMRAP
500m row
20 sit-ups
1 rope climb
Great workout. Much longer AMRAP, so constant movement is very important but only achievable with a good pace. Think about getting between 4-8 rounds.

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