WOD – Wednesday 6/5

I hope you all had a great start to June. Remember we are fighting to be featured as one of Seacoast Best of 2019. If you have a chance follow the link and nominate The Port for the top fitness facility. It would really mean a lot.

Click here for the link.

Spend 2 min in Z1
Then, 3 rounds w/one DB
10 strict press left arm
10 strict press right arm
20t goblet lunges

Banded shoulder mobility

A1. Strict press – 5×5
A2. Weighted pull-ups – 5×5
*heavier than 5/8
Good opportunity to invest in the most fundamental of movements. As coaches, we often talk about keeping your ribs down and head through, but this week let’s focus on what your pelvis is doing. If you let your pelvis roll anteriorly, meaning you push it back as you would in the squat, you create an extension in the lower back. Since we want a strong, neutral spine, think about engaging your lower abs and slightly tucking your pelvis forward. This will help you maintain a strong lower back and keep your spine safe as you press overhead.

“Back Pack Party”
Every 4:00 for 20:00
5 high box jumps (30/24”)(24/20”)
20 back rack DB lunges (50/35#)(40/25#)
100’ farmer carry (70/53#)(53/35#)
This is our odd object, odd movement workout of the week. The rules are as follows;
1. The box jumps must be high, but you also must step down.
2. The lunges are open format, meaning 2 dumbbells can sit on the shoulders in the “back rack” position.
3. The famers carry needs to be AHAP and the thumb must be wrapped around the handle of the bell.

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