Aloha and Happy Monday! Great work LCF Ohana and guests on 19.1! For those looking for one last chance to complete/redo 19.1…

We will have scoring/judging heats during Open Gym on Mondays starting promptly at 10AM.Be ready to go at 10:00 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO! 

STRENGTH:

#back squats 

Every 1:30 for 9 minutes

Building upon our squats from a week ago. Adding 2% to each set.

5 Repetitions @ 72%
4 Repetitions @ 77%
3 Repetitions @ 82%
1 Repetition @ 86%
1 Repetition @ 89%
1 Repetition @ 92%

BeachFit will do:

AMRAP 9 or Completion

10 Cal Bike

10 Squats

5 Burpees

15 Cal Bike

15 Squats

10 Burpees

20 Cal Bike

20 Squats

15 Burpees

25 Cal Bike

25 Air Squats 

25 Burpees

WOD:

#full send (18 min Cap)

3 Rounds for time:

50 Double Unders (Scale to 150 Singles or 9/7 Ski Erg)

15 Chest To Bar Pullups (Scale to Pullups or Ring Rows) Rx+5 Rope Climbs

50 Double Unders (Scale to 150 Singels or 9/7 Ski Erg)

15 Thrusters 115/75lbs (Rx+135/95lbs) *BeachFit will do Heavy Single DB Thruster

CASHOUT:

25/18 Cal Row , 25 Weighted Ab Mat Sit Ups or (Rx+ GHD Sit Ups)

50/35 Cal Row, 50 Weighted Ab Mat Sit Ups or (Rx+GHD Sit Ups)

75/50 Cal Row, 75 Ab Mat Sit Ups or  (Rx+GHD Sit Ups)

OPTIONAL OLY WORK: 

Overhead Squat

Build to 3 Second Pause at Bottom 

Pausing Snatch Balance

Build to 3 Second Pause at bottom