“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)
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