WOD – Saturday 7/29

The Port goes to the Red Sox. Have a blast tonight and be safe. Let’s go Sox!

Spend 2 minutes in Z1
Then, 2 rounds
:30 plank hold + 10 shoulder taps
:20 hollow hold + 10 hollow rocks
:10 bar hang + 10 kip swings

Banded shoulder mobility
Lunge prep; quads and ankles

3 rounds, no rest b/n sets, 2:00 between rounds
A1. Banded Russian KBS – 20
A2. Goblet lunges – 16t
A3. Elevated plank hold (feet on small box, elbows on med ball) – 1:00
Check out the PortMove channel. The banded KBS is set-up by wrapping the band around the handle of the KB similar to how you set it up for banded shoulder mobility. Then standing on the band like a banded good morning, swinging the KB to chest level. The biggest mistake athletes typically make here is over extending their back at the top. Really focus on squeezing your core at the top and staying stacked. The plank hold is just elevated with your feet on a small box and your elbows on the med ball. Stability will be tested.

2 rounds
100 DU’s
50 air squats
25/20 cals row
15 push-ups
Two rounds, hard cardio. DU’s should be attempted after every 10 singles.

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