WORKOUT OF THE DAY, APRIL 8TH 2020

LCF/COMPTRAIN MINDSET:

“An object at rest tends to stary at rest, an object in motion tends to stay in motion” – Newton

Video

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.

 

 

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