LCF/COMPTRAIN MINDSET:
“The carpenter doesn’t show up to the job with a single hammer, and a single nail”
WARM UP:
1 Minute Active Spidermans Video
40 Seconds Single Dumbbell Deadlifts (20 Seconds Each Side)
1 Minute Frog Hops Video
40 Seconds Single Dumbbell Russian Swings
1 Minute Mountain Climbers Video
40 Seconds Single Dumbbell Push Press (20 Seconds Each Side)
WOD:
#grip and rip
On the 0:00
For Time:
21 Burpees
1 Round of “Dumbbell DT”*
18 Burpees
1 Round of “Dumbbell DT”*
15 Burpees
1 Round of “Dumbbell DT”*
12 Burpees
1 Round of “Dumbbell DT”*
*1 Round of Single DB DT for todays WOD is:
12 Single Dumbbell Deadlifts (6 Each Side)
10 Single Arm Dumbbell Hang Cleans (5 Each Side) Video
8 Single Arm Dumbbell Push Jerks (4 Each Side)
THEN…On the 10:00
For Time:
21 Air Squats Hops Over Dumbbell **
1 Round of “Dumbbell DT”*
18 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT”
15 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT”
12 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT”
*1 Round of Single DB DT for todays WOD is:
12 Single Dumbbell Deadlifts (6 Each Side)
10 Single Arm Dumbbell Hang Cleans (5 Each Side)
8 Single Arm Dumbbell Push Jerks (4 Each Side)
**For the Air Squat Hops, you’ll complete an air squat on one side of the dumbbell, then jump laterally over weight
CASHOUT:
#bodyarmor
3 Giant Sets:
:30 Seconds Bent Over Row Hold (Right) Video
:30 Seconds Bent Over Row Hold (Left)
:30 Seconds Overhead Hold (Right) Video
:30 Seconds Overhead Hold (Left)
Rest 1 Minute Between Sets
