Monday 161212

 

15 minute Assault Spin smoker..

Sunday Funday 15 minute Assault Spin smoker..

December Giving – We will be collecting socks and beanies for The JourneyUP Mentor Project. JourneyUP Mentor Project is a program of The Christmas Box International, the Utah-based nonprofit serving children, teens and young adults who are victims of abuse, neglect and homelessness. The JourneyUP Mentor Project (JUMP) provides young people ages 17-24 formerly in foster care or facing homelessness with mentoring friendships, a community support, and connections to resources to overcome barriers to success. At age 18, youth in foster care “age out” of state custody. Many have nowhere to go and no one to turn to for help. Without supportive relationships, they struggle with homelessness, legal issues, medical emergencies, personal care and poverty.

We have a donation box ready to collect socks and beanies that we will then deliver to JourneyUP the week of December 19th.

LCF 2016 New Years Eve Throwdown 0830-1230 or be done sooner. RX and Scaled Teams.
Programming will be posted on Community board, Tuesday 13 Dec. get your team or sign up & be matched up.

Strength:
Front Squat- 5×5 @ 90% of your 5RM
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WOD: 
AMRAP 12 Minutes:
15 Thrusters 95/65, 75/55, 55/35
15 Kipping HSPU/ Progression
1k Bike
*Scale weight and movement accordingly to maintain intensity with good mechanics during amrap.  Ask your coach for help.

COOL DOWN

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.

Oly
Power Snatch Singles @75% – Drop and Reset
5 Rounds for Total Max Reps:
:45 on
3:15 off

Interval

3 Rounds:
AMRAP 4 Minutes
50ft Back Rack Walking Lunge Steps 135/95lbs
15 GHD Sit Ups
3 Legless Rope Climbs
Rest 2:00
(Continue where you leave off each round)

Rom-WOD

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