Warm-up
3 rounds of increasing intensity
12/10 cals row
10t reverse lunges
10 push-ups
10 kip swings + 5/3 strict pulls
Strength
PortFit
Back rack reverse lunges
Every 2:00 for 10:00 complete 10 total reps, build each set
Using a barbell today, make sure we are following good form and alternating legs every rep.
PortBurn
DB reverse lunges
Every 2:00 for 10:00 complete 10 total reps, build each set
Using a 2 dumbbells today, make sure we are following good form and alternating legs every rep.
WOD
PortFit
12 min AMRAP
12 cals row
9 C2B
6 thrusters (135/95#)
PortBurn
12 min AMRAP
12 cals row
9 inverted rows
6 DB thrusters
P@YP option – sub a 100m shuttle run for the row
Fathom – a 12 minute AMRAP that might feel a little longer because of the rep scheme and the thrusters looming at the end of each round.
Gear – this one will feel a lot harder from the very beginning since we are looking to complete both chest to bar pull-ups and heavy-ish thrusters. Scale them both to prevent you from taking too many breaks.
Knots – I am a huge fan of substituting a strict movement in for a progression of a harder gymnastic movement. For example, when we cannot accomplish pull-ups, we often substitute a row either on a lower bar or on the rings. But sometimes we fall into the trap of wanting to complete a certain amount of reps, so instead of going from C2B to strict pull-ups, we go from C2B to kipping pull-ups in an attempt to preserve the overall rep scheme. Instead, we should think about working time and intensity. So today, if holding 9 C2B a round is a far to difficult task, try completing 5 strict pull-ups instead of 9 kipping pull-ups.
Current – please be aware of others when moving from your square to your pull-up spot.
