Friday – 1 Sept 17
A. SDLHP 5×10
B. 4 rds for time:
– 400m run
– 10 Shoulder to Overhead (135, 95)
*Please note: We will have only one WOD on Monday (Labor Day) at 9am.
A. SDLHP 5×10
Thursday – 31 Aug 17
LCF littles love drawing
A. Tempo back squat 5×5
B. For time:
– 50 D.U.
– 40 Alternating DB snatch (45, 25)
– 30 Slam ball or medball clean over shoulder (30, 20)
– 20 burpees
– 10 KB/DB overhead squat (each arm)
– 20 burpees
– 30 slam ball over shoulder
– 40 alternating DB snatch
– 50 D.U.
Wednesday – 30 Aug 17
A. Behind-the-neck jerk 5×5
B. 5 rds for time:
– 15 Wall Ball (20,14)
– 12 hand release push ups
– 9 Power cleans (135,95)
Tuesday – 29 Aug 17
WOD
3 rds for time:
– 400m run
– 15 Goblet squat (53,35), 10 HSP or overhead press
– 100m run
– 25 KB swings (53,35), 20 V-ups
4PM Kettlebell
30 min complex AMRAP
5 double squat, press, clean,push press,swing
After 2 rounds go for a 200m run
5 double squat, press, clean,push press,swing
After 2 rounds go for a 200m run
Monday – 28 Aug 17
Brooke smiling through the lunges
A. 3 snatch grip DL + 2 hang snatch 5 sets
B. Cash in: 500m row
then: 21-15-9-6-3
– KB/DB Thruster
– Bicycles (counting every other)
Cash out: 500m row
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