Thursday – 11/12

The Port – NCMETCON

Warm-up

Warm-up (No Measure)

3 Rounds

6 Scap Pull-Ups

6 Scap Push-Ups

10 Alt. SL V-Ups

10t Step-Ups

Gymnastics

Metcon (AMRAP – Reps)

4 Sets

5-7 Strict T2B or Knees to Chest

7e Single Leg Squat Progression

Burn Strength

Metcon (No Measure)

3 Rounds

12 Lying Leg Lowers

10 Body Saws

:45 Wall-Sit

Both movements are done slow

and controlled.

Workout

Metcon (AMRAP – Rounds and Reps)

Partner WOD!

AMRAP 9:

12 Box Jumps

8 T2B

6 DB Box Step-ups

Rest 2:00. Repeat.

Let’s all make sure we have something we can jump on to today for box jumps, and save step-ups for later in the workout where we will be using one dumbbell.

I go, you go style with your partner for 9 minutes. Rest 2 minutes, then pick up where you left off for another 9 min. Goal, as always, is to get the same score or better in the second AMRAP.

Burn WOD

Metcon (AMRAP – Reps)

EMOM X 16

1. 10t Goblet Reverse Lunges + 8 Tuck-Ups

2. 150m Ski

3.10 Goblet Squats + 6 Box Jump, Step Down

4. Rest

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