Tuesday 5/30/17

PortSide Regional Workout Week

May 29, 2017

 Warm-up:  

Dynamic warm-up, gymnastic kick ups, 2 x 50 m 1 arm shoulder stability walks (KB), 3 x 10 Scap push-ups, Lizard (5 each leg, 3 sec per leg),  Michael phelps

 10’ to coach HSPU/ Pull-ups and scaling options for the workout.  

 Event 1:

 Time Cap of 25’

1200 m Run ( 6 laps)

Then:  12 rounds of

4 HSPU  (Strict or Kip)   Scaled:   8 Box HSPU / 8 Strict DB Press

8 C2B Pull-ups                Scaled:   12 Pull-ups / 12 Ring Rows

12 Squats

*Must have 1 strict HSPU to be on the wall and must be able to do 2 strict Pull-ups to Kip