Wednesday 160217


by signing up for the Open. It does not matter what your fitness level is, join the LCF team!! We want you on our team!!
You’ll be doing the WOD’s every Friday any way so join the Open and see where your fitness is in comparison to others of the same gender, age, in the same region,world etc. We will also be hosting Friday nights Throwdowns!!!  This will be a good time…

Dynamic Warm-Up – Mobility
Prepare for..

A. 20 min cut off….
For time:
40 Wall Ball Shots 30/20, 20/14, 14/10 10/8
12 Bar Muscle-Ups/ C2B/ Kipping pull-ups with dips
30 Wall Ball Shots
9 Bar Muscle-Ups
20 Wall Ball Shots
6 Bar Muscle-Ups
10 Wall Ball Shots
3 Bar Muscle-Ups

Rest 5 minutes,and then when the clock hits 25:00, perform the following…

B. 10 min cut off….
Complete rounds of 21, 15 and 9 reps for time:
Calories of Assault Bike
Deadlift 275/183, 245/153  205/ 123 185/103, 155/83  115/63

Rest 5 minutes, and then when the clock hits 40:00, perform the following…

C. 5 min cut off….
100 Hollow Body Bounces

*Scale weight, movements and reps as needed for progression and smooth speed through A-B & C to fully recovery in the 5 minutes breaks. Ask your coach for help.


Competitors or athletes wanting to improve your Fitness level: recover,hydrate 6-8 mins after above WOD, then:
One set of:
Ring Muscle-Ups x Max Reps
(focus on head positioning, looking at a single point in front of you while
executing the entire set)
followed by…
One set for max reps of:
60 seconds of Jumping Bar Muscle-Ups
(Make this challenging by using a smaller box or higher bar so that you’re
challenged for the final 10-15 seconds.)
Three sets of:
Alternating Single-Leg Cross Toes to Bar x 20 reps
Rest as needed


One thought on “Wednesday 160217

  1. A skip. shoulders feeling pretty good but don’t want to push too much.
    B 11:16 rx
    C 10:28 rx. DL felt ok, but I focused on every rep being perfect, and double overhand only.
    D done

Leave a Reply