WORKOUT OF THE DAY, APRIL 7TH 2020

LCF/COMPTRAIN MINDSET:

Video

WARM UP:

8 Minutes Straight 

1 Minute Jacks/Climbers or Jog
1 Minute Glute Bridges Video

1 Minute Jacks/Climbers or Jog
1:00 Hollow RocksVideo

1 Minute Jacks/Climbers or Jog
1 Minute Glute Bridge Walkouts Video

1 Minute Jacks/Climbers or Jog
1 Minute Sit-Ups

WOD:

#doubledown

For Time: 

400m Run

100 DU, 50 Sit-Ups, 400m Run

80 DU, 40 Sit-Ups, 400m Run

60 DU, 30 Sit-Ups, 400m Run

40 DU, 20 Sit-Ups, 400m Run

20 DU, 10 Sit-Ups, 400m Run

#doubledown (No equip)

For Time: 

100 Line Hops, 50 Sit-Ups, 400m Run
80 Line Hops, 40 Sit-Ups, 400m Run
60 Line Hops, 30 Sit-Ups, 400m Run
40 Line Hops, 20 Sit-Ups, 400m Run
20 Line Hops, 10 Sit-Ups, 400m Run

Subs for Run:

50-40-30-20-10 Box Jumps/Stair Jumps

20 x 10m Shuttle Runs

CASHOUT:

#body armor

4 Giant Sets, Not for Score:

:30s Single Arm Russian Swings (left)
:30s Single Arm Overhead Hold (left)
:30s Single Arm Russian Swings (right)
:30s Single Arm Overhead Hold (right)
Rest as needed between sets.

Not for score, but for quality.

Movement demo – Video

 

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