Watching Fred and Lauren leave it all out on the floor was one of the coolest things I’ve seen as a coach. Stepping out of your comfort zone and doing something that intimidating is an amazing thing. Makes me so proud as a coach at the Port. Congrats to Dilan and Anna who took home first place in the scaled division. And a huge congrats to Eric and Ashley who stole the gold away from Lisa and me in the Rx division. What a fun event.
Bingo and the Open. Get those squares done and get signed up.
Sign into Wodify and spend 2 minutes in Z1
Then, 3 rounds
10 no squat wall balls (just a dip and drive)
5 inchworms with a scorpion each side
5 Samson stretches
Shoulder mobility with bar on rack – sink, bully and standing child’s pose
Push press – wave format 3.2.1; x3
You know the deal here. Wave formats always take longer than you think. Create a plan using Wodify and execute based on how you feel. Make sure we are holding ourselves accountable to good form. Especially in the dip and drive. 90% of the time you miss a push press its because your dip and drive got lazy. Understand what perfect form feels like and make sure you maintain it all the way through.
14 min AMRAP
21 Russian KBS (70/53#)(53/35#)
6 burpee box jump overs (24/20”)
Simple, but very gymnastic heavy. Use the scaling option that allows you to keep moving, but still requires a high level of intensity.