Warm-up
Spend 2 minutes in Z1
Then, 2 rounds
20t lunges
10 sit-ups
Mobility
Group mobility session
Strength
A1. Weighted step-ups – 4x6e
A2. Banded hollow pull-throughs – 4×20
Heavy DB’s in the suitcase position. Only 6 a side, so go pretty heavy here.
WOD
The Port Engine builder
16 min EMOM
Evens – 15/12 cals row
Odds – 12 burpees to a plate
*sustainability is key here, what can you hold for the entire EMOM?
You guys know the deal with this one. Working for :40 to :45, try to hold a specific number that is applicable to you. It’s more important to come out of the gate with a good plan, than to wing it and see how things go. Last time we did this, it was a 14 min EMOM. Since you have more time you have a couple of decisions to make. Do you try to hold the same numbers from last time for one more round? Do you try to add reps in addition to it being a longer EMOM? If this is your first time seeing this WOD, be smart and shoot for something specific.
