Aloha LCF Ohana! We are always looking at ways to make our program inclusive for ALL! Starting today you will see LCF BeachFit (Minimal Equip and Bodyweight) versions of the daily WOD. These options are great for new athletes, those rehabbing an injury or those looking to move for the day but with a little less intensity.

WOD:

#grettell

5 Rounds
6 Power Snatches (135/95) *Scale to 115/75 or 95/65lbs
6 Burpees over bar
6 Power Clean and Jerks (135/95)
6 Burpees over bar

Competitor Target Time Time: 10 min

Time Cap: 15 min

LCF BEACHFIT: MINIMAL EQUIPMENT/BODYWEIGHT OPTION:

10 Rounds
3 Single Dumbbell Thrusters (50/35) – One Arm
3 Dumbbell Facing Burpees 
3 Single Dumbbell Thrusters (50/35) – Other Arm
3 Dumbbell Facing Burpees

OR

10 Rounds
6 Jumping Air Squats 
3 Burpees 
6 Jumping Air Squats 
3 Burpees

STRENGTH:

#Back Squat
– 5 sets x 3 reps @ 80% 1RM Back Squat 
* Rest 60-90 secs between sets

#Front Squat:
10 sets x 3 reps @95% 1RM Front Squat
* Rest 60-90 secs between sets

OPTIONAL SKILL:

3-5 sets
8-10+ Unbroken Ring Muscle Ups *Scale to Chest to Bar Pullups, Pullups, Jumping Pullups +10 Bench Dips or Ring Dips
-Rest as needed between sets-