WOD – Saturday 9/9

Remember, our next session of Olympic lifting class, PortWeights, is starting next Thursday, September 14th. There will be both an 8am and 5:15 session which will have two different tracks. The first will be a very instructional class devoted to improving your clean, jerk and snatch. Each class will include a whiteboard session, a warm-up and then 20 to 30 minutes of drills built to help break down the movements and learn the intricacies of Olympic lifting.

The second track, for those that have completed the first, will be able to come in and warm-up on their own and then complete a program written especially for that class under the watchful eye of a coach. Accessory drills will be videoed and reviewed each class in an attempt to work on weaknesses and clean up technique.

If you are interested, spots are filling up, email Sophie.

Spend 2 minutes in Z1
Then, 3 rounds with a barbell
10 deadlifts
10 bent over rows
10 hang cleans
10 strict press

Spend 2 minutes with a lax ball on the shoulders
Then, child’s pose, up and down dog

A1. Seated strict press – 5×5
A2. Weighted pull-ups – 5×3
A1 is done with a barbell and seated on a bench or box. Both A1 and A2 should be done AHAP.

“Baby Legs”
16 min AMRAP
50 DU’s
20 KBS (70/53#)(53/35#)
10 burpee box jumps overs (24/20”)
Simple in theory. Difficult in execution.

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