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
