Wednesday – 5/19

The Port

Warm-up

2:00 in Z1 (Bike, Row, Run)

+ 3 Rounds:
6 DB Curl to Press
:20 DB OH Hold
5 Inchworm Push-Ups
10 Down Dog Toe Touches

Skill Work

10 Minutes to work through HS Hold and HS Walk Progressions

Burn Strength

EMOM X 10
Evens: :40 American KBS
Odds: :40 Plank Up-Downs

Workout

For Time under a 30 min CAP:
50 – 40 – 30 – 20 – 10
Bike Cals
Handstand Walk (in feet)
Farmer’s Carry (meters) X 2

Burn WOD

AMRAP 20:
200m Run
50ft OH Walking Lunge (45/25)
50ft Farmer’s Carry
250/200m Row

Rest 1:00


Joe

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