WORKOUT OF THE DAY, SEPTEMBER 25TH 2018


Published September 25, 2018


Join us Saturday, October 13th from 8-10am for our Muscles and Mimosas (8-9am WOD followed by create your own omlette bar cooked by Chef Rob of RJ Gourmet and complimentary Mimosas and Kambucha from Alchemy/VIKambucha). Sign up will be at the gym the day of. This is open to LCF members and visiting guests. All proceeds will go to a charity of our choice to be announced soon.  

MIDLINE + HSPU:

Alternating OTM x 12:

Odd Minutes: *15 Sit Ups (Rx+15 GHD Sit-Ups) *Can add weight to sit ups if desired

Even Minutes:  :45 for Max Strict HSPU (Scale to Pike Pushups, Pushups or Seated DB Press

Rest 3 min then...

WOD:

#two tone

30-20-10:

Hang Cleans (115/75lbs) *BeachFit will do KB Swings (53/35lbs)

Assault Bike Calories*  (600/400/200m Run)

Directly into…

10-20-30:

Deadlifts (205/145lbs) *BeachFit will do KB Deadlift

Row Calories* (200/400/600m Run)

*Women complete (21-15-9, 9-15-21) on machines


Leave a Comment: