WORKOUT OF THE DAY, APRIL 18TH 2020

LCF/COMPTRAIN MINDSET:

“Shallow people believe in luck and circumstance.  Strong people believe in cause and effect.”

Video

WARM UP:

8 Min for quality

10 Frog Jumps Video

200 Meter Run (15x10m Jog)

5 Inchworm to Push-ups  Video

WOD:

#froggin

Every 5 Minutes x 5 Sets: 

200 Meter Run  (Running Subs:  30 Box Jumps , 50 High Knees In Place-R/L is 2 or 15x10m Sprints)

15 Burpees

200 Meter Run

**Rounds begin every 5 minutes in this simple bodyweight interval workout

You’ll complete the three stations for time and rest whatever time remains until the next round begins

Rounds begin on the 0-5-10-15-20

Record your time following the second 200 meter run

Your score is the slowest of the 5 rounds

We’re looking for these rounds to take no more than 4 minutes – giving you at least 1 minute of rest

CASHOUT:

25-50 “Child Makers”

1 “Child Maker” (Click Video for demo):

With a dumbbell in each hand:

1 Pushup
1 Dumbbell Row (left)
1 Dumbbell Row (right)
1 Dumbbell Deadlift

If only 1 DB, complete

1 Regular Pushup

1 DB Row Right

1 DB Row Left

1 Sumo Deadlift with DB Video

 

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