WORKOUT OF THE DAY, APRIL 6TH 2020

LCF/COMPTRAIN MINDSET:

“Never confuse movement with action” – Ernest Hemingway

 Video

WARM UP:

8 Minutes for quality

30 Single Unders or 10 Jacks + 10 Cross Jacks + 10 Superstar Jacks

200 Meter Row/Run/Bike Erg/10 cal AB

10 PVC Pass Throughs Video * 

5 Inchworm to Push-ups  Video

*Use broomstick, band, rake etc.

WOD:

#castaway

AMRAP 20:

4 Strict Pull-ups Video *Not the best video but shows some other pullup variations you can do at home

8 Burpees

12 Single Dumbbell Step Back Lunges

CASHOUT:

#bodyarmor A

Max Reps:

Dumbbell Strict Press (left) Video
Dumbbell Strict Press (right)

* If we do not have access to a dumbbell that we can strict press for at least (5) reps, complete as a pushup test for max reps.

*Video shows both at same time.  We will be doing Single Arm

#bodyarmor B

Max Set L- Hang  

*Off pullup bar, hinged at 90 degrees at the waist with toes pointed above knees…10second minimum…if not Bend the knees to reduce loading on the midline

If no Pullup Bar – complete as max effort static Hollow Body hold Video

 

 

 
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