Friday 151016

Ramon

Ramon

LCF Mini Games Week 5 – 1/2 KAREN = 75 Wall Balls for time. 20/14 Advanced  14/10 Intermediate 10/8 Beginners
When you complete your reps, post your time on the LCF Mini Games Whiteboard!!

Three Wise Men Veterans Day Tribute –  Get registered and participate with us on Veterans Day as we pay tribute! http://www.threewisementribute.org/nearest-participating-affiliate/

Dynamic Warm-Up – Mobility
Prepare for..

WOD: “The Motivator” Lurong Challenge

9 Minute AMRAP with Penalties/Motivators:

At 3, 2, 1 Go the athlete pick up the bar and completes as many reps of Shoulder to Overhead as possible. The athlete can rest the bar in the front rack position or overhead, but once the bar touches the ground the athlete must serve the penalty of 20 Double Unders. Once the penalty reps are completed the athlete moves on to performing as many Front Rack Lunges as possible. Once the barbell hits the ground the athlete will serve the penalty of 5 Burpees, and then the athlete returns to Shoulder to Overhead. The pattern continues until the clock expires.

Movement Details – Men/Women

Level III (3)
9 Min AMRAP of:
Shoulder to Overhead  115/85 lbs
Penalty: 20 Double Unders
Front Rack Lunges  115/85 lbs
Penalty:5 Burpees
Repeat until time expires…
Level II (2)
9 Min AMRAP of:
Shoulder to Overhead  95/65 lbs
Penalty: 20 Single Unders
Front Rack Lunges  95/65 lbs
Penalty: 5 Burpees
Repeat until time expires…
Level I (1)
9 Min AMRAP of:
Shoulder to Overhead  65/35 lbs
Penalty: 20 Single Unders
Front Squats 65/35 lbs
Penalty: 5 Burpees
Repeat until time expires…

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

Cool Down

Competitors or athletes wanting to improve your Fitness level:
OHS
2-2-2-2-2
Front Squat * starts where your OHS ended
2-2-2-2-2
Back Squat * starts where your Front squat ended
2-2-2-2-2
compare to when done 151002

 

 

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