Tuesday – 8/27/19

WOD
Mary
AMRAP 20
5 Handstand push-ups
10 1-legged squats
15 pull-ups

4pm Kettlebell
Snatch 3 reps L/R
Farmer walk
Pushups 5 reps
Farmer walk
KB front squat 5 reps
Farmer walk
Pull ups 5 Reps
Farmer walk
KB sumo deadlift
Farmer walk
4 rds

Monday – 8/26/19

LCF In-House Comp! Mark your calendar for Saturday, Sept. 14 for our same-sex partner comp to benefit prostate cancer. Sign up on the far white board with your partner, or add your name to the singles list if you need to be paired. More details to come!

Grace
30 Clean-and-Jerks (135/95 lb)
10-min cap

Saturday – 8/24/19

8am Kettlebell
45 on 3 rds
15 Push ups
20 Squat jumps
15 KB press
8 KB goblet reverse lunge
Then
45 on 3 rds
15 ring rows
15 goblet squats
20 swings
10 squat thrust

9am WOD
Partner WOD
AMRAP 30

Partner 1 rows 500m
Partner 2 works on:
– 5 Box Jumps 30,24
– 10 Power Snatches 95,65
– 15 V-Ups

Switch once partner 1 finishes 500m row
Score is rounds completed

10am Olympic Lifting

Friday – 8/23/19

Clean and Jerk
EMOM 3 @75%
EMOM 3 @80%
EMOM 3 @85%
EMOM 5 Working to Heavy Single

Back Squat
E2MOM for 10 minutes
1 rep Moving up in weight each 2 min.
Goal: 90%

Box Jumps
Building in Height
3×5

5 Rounds
200m Row Sprint
30″Rest