WORKOUT OF THE DAY, MARCH 25TH 2020

WARM UP:

2-3 Rounds

15 Knuckle Drags Video (Can sub good mornings)

15 Glute Bridges Video

15 Air Squats or :20 Squat Hold

WOD:

#threepeat

With a running clock

A. On the 0:00…

3 Rounds:

20 Jumping Lunges (10 Per Leg)

20 Single Arm Hang Dumbbell Snatches Video  KB Snatch Video 

(Extended LCF Ohana member James Hobart with the demo)

B. On the 7:00…

3 Rounds:

20 Jumping Lunges (10 per Leg)

20 Single Arm Power Cleans Video   KB Hang Power Clean Video

C. On the 14:00…

3 Rounds:

20 Jumping Lunges (10 per Leg)
20 Singe Arm Dumbbell Thrusters Video  KB Thruster Video

*If the 3 round sets takes less then 7 minutes to complete you will rest the remainder of the time

*On each of the 3 dumbbell/KB movements we’ll alternate hands every 5 reps

Dumbbell – Rx would be 50/35 or whatever DB or KB you have. 

 

 

 

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