WOD – Monday 8/13

Let’s talk about this for a second. First, I don’t want to nag because I am not your mother. I know it is hot and I know you are sweating a lot during your workouts. This is why we provide chalk for you to use. However lately it is like you don’t even care about the mess you’ve made during your time at The Port. These pieces of chalk need to stay in a chalk bucket which means you don’t get to take your own little nugget out and squirrel them away somewhere near you. All chalk should be applied with your hands inside the bucket so it doesn’t get on the floor. And then when you are done, you need to wipe it off of whatever equipment you got it on. We have built the greatest community, guaranteed, ask any of the people who have dropped in. We do everything as a community especially hold ourselves, and each other, accountable. Cleaning up after ourselves is just another layer of that. It’s the little things and they go a long way. Please do your best because if we all do our part, we will always have a clean gym as well as the best gym.

Spend 2 minutes in Z1
Then, 3 rounds
5 deadlifts
5 hang power cleans
5 front squats
5 S2OH

Thorasic spine and shoulder mobility

The split jerk – complete 2 E:90 for a total of 7 sets
Start around 70% and build
Technique wise, this might be one of our weakest lifts at The Port, as well it should be, in my opinion, it is the most difficult lift that we do. Breaking it down, bringing it back to the fundamentals is such a crucial part of the process of getting better. Let’s chalk the feet and go through some drills before we really put weight on the bar.

“DB’s or Death”
2 min AMRAP
7 burpee box jump overs
15/12 cals on AB
Max DB squats in time remaining
Rest 1:00, x6
*Score is total number of DB squats
This one will hurt. DB squats are done with both DB’s on the shoulders. You do not need a full grip on the DB’s, just have to maintain contact. Score at the end is going to be DB squats per round.

Accessory Work
Banded ab pull-downs – accumulate 100
Banded wood choppers – accumulate 100t

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