Wednesday – 3/10

The Port

Warm-up

2 Rounds:
10 OH Lunges
5 Push-Up + Scap Push-Up
10 “Swimmers”

+ 3 Rounds:
:30 Jump Rope
10 Ring Kip Swings
5 Barbell or PVC Tempo OHS

Strength

Overhead Squat (5-5-3-3)

Tempo Overhead Squat (31X1)

Burn Strength

A1.: Bulgarian split squats (4 X 8e )

One KB in the Front Rack Position.

A2.: Waiters carry (Waiter’s Carry Hold – 4 X :30e )

AHAP

Workout

5 Rounds For Time:
10 Overhead Squats (95/65)(75/55)
3 Ring Muscle-Ups
50 Double Unders

Burn WOD

AMRAP 12:
8 DB Renegade Rows w/ Push-Up*
10 DB Front Squats
36 Lateral Plate Hops

1 Rep = 1 Push-Up + Row L + Row R


Wayne

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