Friday 161209

New Years EVE LCF Throwdown Comp – Sign ups are on the community board. If you need a partner, sign up on the sheet and partners will be found.  

Dynamic Warm-Up – Mobility
Prepare to for..

WOD: “Fight Gone Bad”
3 rds
Wallballs 20/14, 14/10, 10/8
Sumo Deadlift High Pull 75/55, 55/35, 35/15
Box Jumps 24/20, 20/16, 16/10
Push Press 75/55, 55/35, 35/15
Row for Calories

Athletes spends 1 minute at each station gaining one point for each rep completed. No time to rotate, only rest is the last min of the round. Score is total
number of reps completed.
*Scale weight and movement accordingly to maintain intensity with good mechanics, goal is  under 15-17 minutes.  Ask your coach for help.


ABOVE AND BEYOND, FOR THOSE WHO WANT MORE WORK AND HAVE TIME…..( Cool down is a must. Accessory work is your option per athlete goals and time)
After completing above, Please choose ONE of the following based on perceived weaknesses.

Front Squat- 5×5 @ 90% of your 5RM


Power Clean Singles @65% – Drop and Reset.
5 Rounds for Total Max Reps:
:30 on
2:30 off


3 Rounds:
AMRAP 3 Minutes
20 Wallballs 30/20lbs
15/12 Calorie Row
5 Bar Muscle Ups
Rest 2:00
(Continue where you leave off each round.)

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