The Port Open: Battle of the Sexes is coming. Not sure what The Open is? Coaches will be giving you specifics in class this week. Note: you don’t have to be an RX athlete to join the battle. All members are welcome to participate. It’s a TON of FUN!
Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
10 down dog push-ups
10 banded good mornings
10 monster walks left
10 monster walks right
Mobility
Must prep the hamstrings for the deadlift
However, the shoulders need to be prepped for the WOD
Strength
Deadlift – 5×3; across
AHAP here. Think between 80 and 90%. Some of you have an inaccurate 1RM and will be able to lift close to 90%, however, completing this between 80 and 85% would be a good goal.
WOD
“Commitment Issues”
16 min AMRAP
60 push-ups
50 wall balls
40 box jumps
30 deadlifts (185/125#)(135/95#)
20 HSPU’S
10 S2OH (185/125#)(135/95#)
Shoulder chipper. Lots and lots of pushing. Push-ups, wall balls, HSPU’s and push jerks. Make sure you understand this when picking a weight for the barbell. It’s going to feel much heavier when you finally get there. Even though it’s the last movement, you don’t want to have to split up those S2OH.
Cool Down
Lax ball on the shoulder for 5 minutes
