Friday 150925

T-Shirt/Hoodie VOTING ends today!! Vote no later than Friday by 7pm. Winner will be announced the following week. There will be voting sheets, vote for your 1st and 2nd choice design.

Reminder.. LCF Mini Games – WEEK 2 – Max Reps # of body weight back squats in 3 minutes (advanced), 80% of BW for Intermediate and 65% for Beginners. Score sheets are by the music receiver. You have until Sunday to comple 

Dynamic Warm-Up – Mobility
Prepare for..

WOD: 9 Min AMRAP:
Complete as many reps of possible in 9 minutes of the following movements:

* Ground to Overhead (G2OH “Anyway” Pwr Snatch, Snatch, Clean n Jerk )
Ascending in LBS.  Descending in Reps

* Bar Facing Burpees

Level 3                                         Level 2                                              Level 1 
20 G2OH 95/65                       20 G2OH 65/45                          20 G2OH  (MED BALL 20/14 )
7 Bar Facing Burpees-           7 Bar Facing Burpees                7 Bar Facing Burpees
15 G2OH 135/85                     15 G2OH 75/55                         15 G2OH  45/35 BB
7 Bar Facing Burpees-           7 Bar Facing Burpees                7 Bar Facing Burpees
10 G2OH 155/105                  10 G2OH 95/65                        10 G2OH  65/45 BB

7 Bar Facing Burpees-           7 Bar Facing Burpees                7 Bar Facing Burpees
5 G2OH 185/135                    5 G2OH 135/95                          5 G2OH  95/65

7 Bar Facing Burpees-           7 Bar Facing Burpees                7 Bar Facing Burpees
AMRAP G2OH 225/155       AMRAP G2OH 225/155         AMRAP G2OH 225/155         

 

If you are in the Lurong Challenge.
Make sure to watch the video and read everything on the web page! All Standards are the same for all divisions: Opens, Masters, and Masters +. Athletes may perform the workout at whatever skill level is appropriate, but he/she may not change or modify any of the movements, weights, or standards beyond what is listed in these standards.
Any questions ask your coach.

*Scale weight and movements as needed in progression . Ask your coach for help.

Cool Down

Competitors or athletes wanting to improve your Fitness level:
EMOMx10:
Odd: 3 OHS @ 65% 1RM. Increase lbs if feeling it
Even: 6 L-Sit Pullups
Rest 5 minute setup for
E3MOMx12
Odd: 18 Cal Assault Bike
Even: Rest
Odd:  18 Cal Row

 

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