Announcements
Register for The Port Open! If you want to know why you should sign up – ask a coach!
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New Meal Service – Nutre Meal Plans
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The Port
Warm-up
Foam Roll 2-3 Minutes + Keg Drill Shoulder Opener
+ 3 Rounds:
6e Half-Kneeling Curl to Press w/ Hold at the top
12 PVC OH Squats
20t Standing Banded March
Strength
Overhead Squat (5 X 3)
:01 Pause at the Bottom
Burn Strength
A: Goblet Squat (Tempo Goblet Squats @ 2211)
B1. 3 X 6 Slow Wall Squats
B2. 3 X 8e SA Turkish Sit-Up
Workout
For Time Under a 14 min CAP:
80t DB Hang Snatches (50/35)(35/30)
60 Front Squats (95/65)(75/55)
40 HSPU
*Complete in any order, in as many rounds and reps as you’d like.
*Every 2:00, including 0:00, stop and complete 10 Wall Balls.
Burn WOD
AMRAP 14:
8e DB Hang Snatch + Push Press
8e DB Front Squats
12/10 Cal C2 Bike
*Every 2:00, including 0:00, 10 Wall Balls.
Alex
