Announcements
Thanks for participating in the Nate WOD Challenge! Donations are accepted until March 4th.
https://support.onesummit.org/fundraiser/3660359
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Register for The Port Open – https://forms.gle/EiUebawei14JYi2z7
New Meal Service – Nutre Meal Plans
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The Port
Warm-up
2:00 in Z1 +
Mobility Work and Accessory Below
After that…
2 Rounds:
:30 Row
4t Single Arm Devils Press
4e Single Arm Push Press
:30 Jump Rope
10 Sit-Ups
5 Push-Ups
Mobility
Elbow, Tricep, Forearm Barbell Smash
+ Lax Ball Shoulder Openers
+ Tricep Stretch
Accessory work
Rolling Tricep Extensions (3 X 12)
Waiters Carry (3 X 50ft)
L-Sit (3 X MAX HOLD)
Workout
With a Partner
3 Rounds (Each):
60 Double Unders
15 Push-Ups
3 Rounds (Each):
15/12 Calorie Bike
15 Sit-Ups
3 Rounds (Each):
6 Devil’s Press*
20t Bodyweight Lunges
3 Rounds (Each):
15 DB Deadlifts*
6 DB Push Press*
*Athlete’s Choice on weight today, but choose one set of DB’s for the whole workout.
Ken
