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The Port
Warm-up
3 Rounds:
30 Single or Double Unders
5 Double Push-Up Burpees
:15 Hollow Hold – :15 Arch Superman Hold
+ Banded Shoulder and Lat Mobility
Skill
Bar Muscle-ups
Burn Strength
A1: Banded Lat Pull-Down (5 X 15)
A2: Banded tricep push-downs (5 X 15)
Set up a band that allows for full range of motion, but still provides a challenge.
B: TABATA hollow holds
:20 on/:10 off for 4:00
Workout
EMOM X 12:
Min 1: 50 Double Unders
Min 2: 10 Bar-Facing Burpees
Min 3: 3-5 Bar Muscle-Ups
Score is total # of Bar MU.
RX = if you are able to complete Min 1 and Min 2 as written.
Burn WOD
EMOM X 12:
Min 1: 1:00 Ski
Min 2: 10 Burpee Plate Hops
Min 3: 10 Ring Rows + 10 Push-Ups
Score = Ski Cals.
RX = If you finishing Min 2 and Min 3 as written.
Sadie
