Warm-up
3 rounds of increasing intensity
100m shuttle run or 8/6 cals on AB
10 slow goblet squats
:30 hold in the bottom of the squat
90/90 work
Strength
PortFit
Front squats – 5 reps every 2:00 for 10:00 total
*build every set
PortBurn
Every 2:00, complete
4 goblet squats with a :04 negative
4 goblet squats with a :02 negative and a :02 pause in the hole
4 goblet squats with a :02 negative
*cannot put the DB down until you have completed 12 squats
WOD
PortFit
12 min AMRAP
2t SA devils press
2 C2B pull-ups
100m shuttle run
4/4, 6/6, 8/8…
PortBurn
12 min AMRAP
2t SA devils press
2 hard pull – C2B, pull-up, ring row, or bent over row
100m shuttle run
4/4, 6/6, 8/8…
Fathom – 12 min AMRAP, so moderate in length
Gear – pace is going to feel almost unsustainable. Let it.
Knots – find a little rest on the run. Do not push the 100m but rather push the devil’s press and C2B. (or whatever pull you decide upon). The first few rounds will feel harder because the rep numbers are so low. As they start to increase in numbers, you will be able to almost find a better rhythm.
Current – lot of moving parts here so be respectful of everyone else’s space
