WORKOUT OF THE DAY, FEBRUARY 25TH 2018


Published February 24, 2019


Aloha and Happy Monday! Great work LCF Ohana and guests on 19.1! For those looking for one last chance to complete/redo 19.1...

We will have scoring/judging heats during Open Gym on Mondays starting promptly at 10AM.Be ready to go at 10:00 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO! 

STRENGTH:

#back squats 

Every 1:30 for 9 minutes

Building upon our squats from a week ago. Adding 2% to each set.

5 Repetitions @ 72%
4 Repetitions @ 77%
3 Repetitions @ 82%
1 Repetition @ 86%
1 Repetition @ 89%
1 Repetition @ 92%

BeachFit will do:

AMRAP 9 or Completion

10 Cal Bike

10 Squats

5 Burpees

15 Cal Bike

15 Squats

10 Burpees

20 Cal Bike

20 Squats

15 Burpees

25 Cal Bike

25 Air Squats 

25 Burpees

WOD:

#full send (18 min Cap)

3 Rounds for time:

50 Double Unders (Scale to 150 Singles or 9/7 Ski Erg)

15 Chest To Bar Pullups (Scale to Pullups or Ring Rows) Rx+5 Rope Climbs

50 Double Unders (Scale to 150 Singels or 9/7 Ski Erg)

15 Thrusters 115/75lbs (Rx+135/95lbs) *BeachFit will do Heavy Single DB Thruster

CASHOUT:

25/18 Cal Row , 25 Weighted Ab Mat Sit Ups or (Rx+ GHD Sit Ups)

50/35 Cal Row, 50 Weighted Ab Mat Sit Ups or (Rx+GHD Sit Ups)

75/50 Cal Row, 75 Ab Mat Sit Ups or  (Rx+GHD Sit Ups)

OPTIONAL OLY WORK: 

Overhead Squat

Build to 3 Second Pause at Bottom 

Pausing Snatch Balance

Build to 3 Second Pause at bottom


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