WOD – Wednesday 9/20

2 years ago we won this award and I couldn’t have been more proud. It meant that you all believed the same thing that Sophie and I did. That we were the best gym in the seacoast. Fast forward, we believe that more today than we ever have and here is our chance to prove it again. Take 2 seconds to vote. There is no limit to how many times you can vote as long as you vote once a day. Show the seacoast who’s the best gym, The Port. Why? Because of our community.


Spend 2 minutes in Z1
Then, 3 rounds
15 deadlifts
10 back squats
5 strict pull-ups or ring rows

Banded hamstring mobility

Deadlift – 3×3 @85%
Short lifting session. All deadlifts done with the same weight. Only rest 1:30 to 2:00 between each set.

“In-House Hack Job”
4 rounds
9 ring dips
12 box jumps (24/20”)
21 air squats
63 DU’s
Rest 1:00
Much longer WOD in terms of working time today. Tuesday’s WOD was only 12 minutes of time under the knife, while today we are looking at 14-20 of working minutes. Make sure the ring dips are scaled in accordance to our movement hierarchy. If you need to build a little more strength, try subbing Rx push-ups as an option. Dips on boxes/benches. Or even assisted dips on the rings can be used. 4 rounds is a lot, so having a backup plan might be helpful.

Accessory Work
Banded leg curls – accumulate 100t
Goblet lunges – 4×20; AHAP

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