LCF/COMPTRAIN MINDSET:
“An object at rest tends to stary at rest, an object in motion tends to stay in motion” – Newton
WARM UP:
2-3 rds
30 Seconds Dumbbell Deadlift
30 Seconds Wall Squats Video
20 Overhead Circles (10 Each Direction) Video
10 Inchworms Video
WOD:
#mashedpotatoes
On the 0:00…
5 Rounds of “Strict Cindy” (1 Round of Cindy is 5 Pullups + 10 Pushups + 15 Air Squats)
50 Single Dumbbell Power Cleans Video
*If done before the 8 min – you rest until then. Shooting to finish in 5- 7 minutes
On the 8:00…
4 Rounds of “Strict Cindy”
40 Dumbbell Goblet Squats
On the 16:00…
3 Rounds of “Strict Cindy”
30 Alternating Single Arm Squat Clean Thrusters Video
Pullup Subs: DB/KB Row Video, Other Pullup/Row variations Video
WOD (No Equipment version)
On the 0:00…
Round #1:
5 Rounds of “Sindee” (1 Round of Sindee is 10 Pushups + 20 Air Squats)
50 Odd- Object Ground to Shoulder Video
On the 8:00…
4 Rounds of “Sindee”
40 Odd-Object Squats Video
On the 16:00…
3 Rounds of “Sindee”
30 Odd-Object Thrusters Video
CASHOUT:
2-4 Giant Sets
:30s Single Leg Hold (left)Video
:30s Single Arm Hold (right)
:30s Bird Dog (left)Video
:30s Bird Dog (right)
Rest as needed between sets.
