Thursday- 02/18

The Port – NCMETCON

Warm-up

Warm-up (No Measure)

3 Rounds:

10 Air Squats

10 Scap Push-Ups

10t Push-up to Side Plank

10 Down Dog Toe Touches

+

1:00 Couch Stretch Each Side

1:00 Down Dog

:30 Up Dog

+ 2 “Rehearsal” Rounds:

8 Wallballs

8t Lunges

8t Renegade Rows

WOD

Metcon (4 Rounds for reps)

4 Rounds w/ a Partner:

:45 Work/ :15 transition time at each station. One partner works while the other partner holds, then switch, then move on to the next movement.

Wall Balls – Farmer’s Hold

Single DB Lunges – Bar Hang

Renegade Rows – Hollow

Post-Workout Strength

Metcon (No Measure)

3-4 Rounds:

A1. 1-2 Minutes of Handstand Hold

Practice

A2. 1 Set:

6 Ring Dips or 10 Perfect Push-Ups

15e Banded Leg Extensions


Ralph

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