WOD:

15 minutes:

Handstand progressions

-Practice handstand holds, handstand push ups, and handstand walking

 

then

 

20 min AMRAP:

6 strict handstand push ups

12 Deadlifts 275/185

Run 200 m (10th street and back)

 

Weightlifting:

Deload week

WOD:

15 minutes:

Rope climb skill work

-challenge yourself with a variation suitable for you: lay to stand, standard rope climb, legless, etc

 

then

 

5 RFT:

10 Power cleans 135/95

30 Double unders

 

Weightlifting:

Deload week:  If you competed, take it easy this week!  Otherwise, some light technique work and/or CrossFit is suitable. There will be no weightlifting classes this week. We will be back at it next week!

4th Annual Port City Barbell Memorial Day Open is today!

The gym will not be open for regular workouts today, but come join us for a fun day of watching some lifting!  Please park in our parking lot or on the street, but do not park in the parking lot at Storm Strength and Conditioning.

Session 1 weigh ins: 0700-0800

Session 1 lifting starts at 0900

Session 2 weigh ins: 0900-1000

Session 2 lifting starts at 1100

 

Sunday: Closed

Monday: Murph @ 10:00 am!!

WOD:

Deadlift

-Build to a heavy set of 3

(Dead stop at the floor for each rep)

 

then

 

50-40-30-20-10

Bike or Row for calories

Ab mat sit up

Kettlebell swings 53/35

 

Weightlifting:

Bar work

 

WOD:

OTM 10 minutes:

2 Power snatches @ 75%

 

then

 

With a buddy:

20 minute AMRAP:

40 cals Row or Bike

20 Toes to bar

10 Thrusters 135/95

*Buddy 1 rows 20 cals, buddy 2 rows 20 cals, buddy 1 does 10 ttb, buddy 2 does 10 ttb, buddy 1 does 5 thrusters, buddy 2 does 5 thrusters. Repeat.

 

Weightlifting:

Snatch

– Work up to opener

 

Clean and jerk

– Work up to 90%

 

Back squat

– Work up to 90%

 

T-Shirts and Tank Tops are now ready for pre-order! PLEASE pre-order your shirts by Friday May 26th. Please provide a note when ordering if you want your account charged, or if you will pay in cash/check. Payment will need to be completed by the 26th. $25 per shirt/tank.

There are 4 options to choose from – links are below. T-Shirts: Grey and Purple
Tanks: Royal Blue and OD Green

*If you no longer live in Wilmington – we are willing to ship to you if you want a shirt!

Grey T-Shirt: https://www.customink.com/g/rsu0-00b0-xhyr
Purple T-Shirt: https://www.customink.com/g/rsu0-00b0-xhmn
Royal Blue Tank Top: https://www.customink.com/g/rsu0-00b0-x32u
OD Green Tank Top: https://www.customink.com/g/rsu0-00b0-x3c9

 

WOD:

Overhead squat

– build to a heavy single

 

then

 

“Diane”

21-15-9

Deadlift 225/155

Handstand push up (*scale with strict press)

 

Weightlifting:

Snatch

3×1@85%

 

Clean and jerk

3×1@85%

 

Front squat

Work up to 95%x1

then 3×1@85%

 

Snatch pull

4×2@105%

Saturday:

Open gym 9-12 am

Weightlifting @ 10 am

 

Sunday:

Endurance @ 10 am

Open gym 10-12

 

Friday’s WOD:

OTM 10 minutes:

2 Deadlifts @ 75%

*Keep the weight light, and focus on perfect and powerful movement.

 

then

 

5 RFT:

20 Wall balls

50 Double unders

 

Weightlifting:

-Work both lifts up to 65%