Wednesday 151007

Last day to order t-shirts and hoodies!!  

LCF Mini Games Week 4 - 125 Ab-Mat sit ups for time. Hands must touch behind head and elbows pass the knees in front of toes,  for each rep to count. Each athlete can have 3 attempts at their best score, HOWEVER, each time their score must be logged on the white board!! Point penalties will be assessed for anyone “sandbagging” and not putting their score/times on the boards. 

WOD:
Complete as many rounds as possible in 10 minutes of:
10 Box jumps, 40/36, * 36/30, * 24/20
20 One-legged squats, alternating

REST 5 Minutes

Complete as many rounds as possible in 8 minutes of:
10 Sumo deadlift high pulls, 115/80, 95/70, 75/55
10 Burpees, jumping over the barbell

THEN….

Strength:
Advanced and Intermediate
Deadlift 10-5-3-1-1-1-3-5-10 reps
Beginner
Deadlift 7-5-3-3-3-5-7 reps

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

Cool Down

Competitors or athletes wanting to improve your Fitness level:
EMOM x 12
Odd: 1 Hang clean + 1 Front squat @ 60% 1RM clean and climbing with mechanics only
Even: 7 wghtd GHD Situps

 

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