Monday – 11/26/18

a. AMRAP in 5 minutes
– 10 alternating DB snatch (50,35)
– 5 burpees

b. AMRAP in 5 minutes
– 5 hang squat snatches (95,65)
– 10 push ups

c. AMRAP in 5 minutes
– 10 alternating DB snatch (50,35)
– 5 box jumps

d. AMRAP in 5 minutes
– 5 hang squat snatch (95,65)
– 5 handstand push ups

*3 minute rest between

Saturday – 11/24/18

8am Kettlebell
45 on 15 off
Be renegade row
Ring rows
Run in place
Push ups
Finisher
30 on
Wall sit
Jumping jacks
Wall sit
Squat
Wall sit
Squat jump
Wall sit
Walking lunge
Wall sit
Butt kick

9am WOD
a. AMRAP in 10 minutes:
– 2-4-6-8…
– DB hang clean to thruster (35,25)
– Toes to bar
– DB snatch

b. 2 rounds:
– 1 minute plank
– 1 minute rest
– 1 minute hollow hold
– 1 minute rest

10am Olympic Lifting

Friday – 11/23/18

Reminder: No 6am class today. Come join us at 9am, 4pm or 5pm!

a. Back squat 2x(5-3-1)

b. 4 rounds for time:
– 25 Russ. KB swings (53,35)
– 25 push press (75,55)
– 25 sit-ups

Thursday – 11/22/18

Happy Thanksgiving, LCF family! Today we’ll have only one class, at 9am. It will be a partner/group WOD, and family and friends are welcome. Please note, there will be NO 6am class tomorrow (Friday). We will have 9am & 4/5pm Friday as usual.