Monday – 11/1

The Port


3:00 Foam Roll Lats, Hips, Hamstrings, Quads, Calves.

1:00 Row
10 Air Squats
8e Half-Kneeling Strict Press

:45 Row
10 Goblet Squats
8e Push Press

:30 Row
6e Thrusters


Thruster (Build up to a 3RM)

Burn Strength

4 Sets:
10 Heavy Russian KBS
8 Landmine Thrusters
1:00 Plank Hold

Rest 1:30 Between Sets.


For Time:
1,000/800m Row
15 Thrusters (155/105)(115/75)
750/500m Row
21 Shoulder to OH

Burn WOD

2 Rounds:
500/450m Row
16 Single DB Squats
250/200m Row
20t Single DB Push Press

Rest 1:00 Between Rounds.

Score is Total Time.

Tatjiana and Stan

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