WORKOUT OF THE DAY, APRIL 15TH 2020

LCF/COMPTRAIN MINDSET:

“The most common lies a man tells are to himself”

Video

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)

 

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