Wednesday – 9/29

The Port

Warm-up

30/24 Cal Bike

+ 2 Rounds:
10 Floor Scrapers
5 Inchworm Push-Ups
5e Spiderman Rotations
10 Iron Crosses

+ PVC or Barbell Warm-Up for the Strength

Strength

3 Position Power Clean (Build to a Heavy Set for the day)
Work from the top down; high hang, hang, floor.

Burn Strength

Every 2:00 X 6 Rounds:
12 Heavy Russian KBS
6 Seated Box Jumps

No rest between movements.

Workout

AMRAP 15:
80/62 Cal Bike Buy-In

AMRAP Remaining Time:
8 Hang Power Cleans (155/105)
8 Shoulder to OH

Burn WOD

AMRAP 15:
30/24 Cal Bike
3 Rounds:
6 DB Hang Power Cleans
6 DB Shoulder to OH

*Once you finish your first set of Bike Cals and then the 3 rounds, start back at the top.


Fish

Start typing and press Enter to search