“A tradition unlike any other….The VanPorter”

-Jim Nantz

 

Oh kids!!  Ohhhhhhh kids. You know what time it is.

It’s time for 6th annual round of The VanPorter!!

Happy Birthday Erin! Happy Birthday Peter!!

Have a great day you two.

 

Warm-up

2 rounds of

10 Burpee Lateral Jumps

10 Plank Up & Over Barbell

50 Hollow Rocks

 

Strength

EMOM10

1 Bear Complex

-Power Clean

-Front Squat

-Shoulder to Overhead

-Back Squat

-Shoulder to Overhead

 

WOD – The VanPorter

5 rounds

5 dead lifts 155/105lbs

9 power clean 155/105lbs

19 push ups

78 DUs

 

HOME WOD

Strength

EMOM10

1 Bear Complex – heavy backpack/duffle bag, or double odd object

-Power Clean

-Front Squat

-Shoulder to Overhead

-Back Squat (another front squat if double odd object)

-Shoulder to Overhead

 

 

WOD – The VanPorter

5 rounds

5 odd object dead lifts (if lighter objects, double the reps to 10)

9 power clean with heavy backpack/duffle bag (if lighter odd objects double reps to 18)

19 push ups

78 DUs (if no jumprope available, perform 20 squat jump/knee tucks)