WOD – Monday 7/6

So for every workout, there will be a discussion on duration, feel, pacing, and flow. But since we are the Port and our logo is a tug. All of our terms will be nautical terms. So for example.
Fathom is a nautical term for distance, but in our case will be a description of the duration of the workout. There will be 3 different options; short, medium, and long.
Gear will be how they should feel in the middle of this workout. Out of 5 gears, where should they spend most of your time? Usually between 3rd and 5th.
Knots is the nautical term for speed and will be the approach you should have in the workout. Coaches will be responsible for discussing the issues with moving at this speed. For example, in order to achieve this stimulus, you might want to think about scaling the pull-ups or cutting the number down, otherwise, you will be bogged down and lose intensity.
Current is more of a set-up situation for the coaches but does make sense to have you think about a few things. How best to execute the workout efficiently? Where and how should you set up to have a good flow of the workout both inside and outside your box.

Spend 2 minutes in Z1
Then, PVC mobility, pigeon, and spiderman.
The Port snatch warm-up with emphasis on

Weightlifting complex – 1 hang squat snatch + 1 power snatch
Every 2:00 for 12:00 total
Add weight and build. You can drop and reset between the hang and full snatch.
5 rounds
20 plate high pulls
20 straight arm plate raises
20 bus drivers

12 min AMRAP
5 power snatches
15 box jump-overs
25/20 cals row
Fathom – AMRAP’s are much easier to define. Short.
Gear – 5th gear and pedal down
Knots – Move fast but be aware that weight on the bar will be the factor that will slow you down. You should be able to pick the bar up and complete all 5 reps TnG. If it is too heavy you will have to break up the reps. Too light and it won’t slow you down enough and put you in a sustainable pace.
Current – Simple one here. The only thing to think about is where in the box the bar, box, and rower. Set-up will make a difference.

12 min AMRAP
5e DB snatches
15 box jump-overs
25/20 cals row

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