LCF/COMPTRAIN MINDSET:
“The most common lies a man tells are to himself”
WARM UP:
60 Second Frog HopsVideo
6 Inchworms Video
6 Alternating Dumbbell Snatches (light weight )
6 Reverse Lunges- Each Side (light weight)
40 Second Push-ups
4 Inchworms
4 Alternating Dumbbell Snatches (light weight)
4 Reverse Lunges- Each Side (light weight)
20 Second Burpees
2 Inchworms
2 Alternating Dumbbell Snatches (workout weight)
2 Reverse Lunges – Each Side (workout weight)
WOD:
#shenanigans
Every 3 Minutes x 7 Rounds:
12 Alternating Dumbbell Power Snatches or Odd Object Ground to Overhead Video
6 Lateral Dumbbell Burpees
12 Alternating Dumbbell or Odd Object Reverse Lunges Video
6 Lateral Dumbbell Burpees
We’ll work through 7 fast paced intervals today
You’ll work through the 4 exercises for time and rest until the next round begins
Rounds begin on the 0-3-6-9-12-15-18
Choose weights or rep numbers that allow you to complete these rounds in 2 minutes or less – giving you at least 1 minute to rest
Your “score” is the slowest of the 7 rounds
CASHOUT:
2-3 Rounds:
30s Max Double Dumbbell Row
30s Max Chest Slap Pushups
30s Max Double DB Romanian DL
30s Max Pushups
Rest 1:00 between
Click Video for demo.
Rows – Single dumbbell, or any odd-object can work here
Clapping Pushups – Can be completed as any variation of pushup (regular, knees, box)
Romanian Deadlifts – Unlock knees, but allow them to be a larger hinge than a traditional deadlift. No need to touch ground with bells (go as low as comfortable)
Pushups – Can be completed with same intentions above (knees or box an option)
