WOD – Thu, Mar 14
Week 2. 24.2 LCF Open winners are:
RX: Lyndsay Wilson
Scaled: Jake Thurgood
Spirit of the Open: Brandi Ameye
Winners' amazing prizes will be presented at Friday Nights Throwdown.
RX: Lyndsay Wilson
Scaled: Jake Thurgood
Spirit of the Open: Brandi Ameye
Winners' amazing prizes will be presented at Friday Nights Throwdown.
Intent
Go hard or go easy, the goal today is to be a low destructive training day so we can full send the open tomorrow and finish this thing like we mean business! Get a sweat and pump today, leave feeling better than when you started!
Warm Up (Checkmark)
100 Seal jacks (arms stay at chest height)
________
10 Spiderman
25ft. Forward bear crawl
25ft. Backward bear crawl
25ft. Lateral bear crawl
25ft. Lateral bear crawl (opposite)
2 rounds
_________
Shoulder work
Prone Y,T,W 2×10 each
Flow or Go 3 (AMRAP – Reps)
“Flow or Go 3”
Rxconditioning:
1:00 Turkish Get up (35/20lb.)
1:00 Sled Push (light weight, march pace, no sprints)
1:00 Row or Bike
1:00 Candle stick
1:00 Bike or Row
1:00 AMRAP 10 Banded tricep extension + 10 Banded Curl
5 rounds for work or flow
Intermediate + Baseline both same prescription today!
Cool Down (Checkmark)
