Friday 151002



“Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful.”
~Albert Schweitzer

LCF Mini Games:
Week 3 is 400 meter row for time. Use the score sheets and then put them back in the green folder.
Leader-board coming soon!!  Rich Dimick threw down a 1.12.1 tonight.. Get your motor running…

Dynamic Warm-Up – Mobility
Prepare for…

WOD: The 50 Chipper Levels 1-3  15 minute time
For time
50 Wall Ball      20@  10’/14@ 9′
50 Alternating Dumbbell Snatches 70lbs/ 50lbs
50 Alternating Pistols
50 Chest to Bar Pull Ups

50 Wall Balls   20 lbs @9’/ 14 lbs @ 8’
50 DB Snatch 50 lbs / 35 lbs
50 Single Leg Squat Touchdowns
50 Pull Ups

50 Med Ball Cleans 20 9’/14 lbs
50 DB Snatch 25lbs /15lbs
50 Air Squats
50 Ring Rows

The athlete may not move to the next exercise until all 50 repetitions of the movement are completed.

Scoring Note: The athlete’s score is the time it takes to complete all 200 repetitions. Every unfinished Rep when time expires results in a 1 second penalty per Rep. In order to be eligible for performance prizes athletes must submit a video link with their score.

Time Cap Note:
Many athletes will not be able to complete all 200 Reps within the time cap. This workout is meant to test your capacity and speed even if that means you don’t finish all Reps.


Cool Down

Competitors or athletes wanting to improve your Fitness level:
Front Squat * starts where your OHS ended
Back Squat * starts where your Front squat ended

* Recovery 4-7 minutes then

Gymnastics EMOM x 5
1 Pull up + 1 T2Bar + 1 C2Bar + 1 T2Bar + 1 Bar muscle Up + 1 T2Bar


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