Happy Saturday LCF Family!  Positive note…we have made it 1 week.  Just have to keep chipping away like a Chipper WOD and before we know it we will be back to our normal way of life.  Hope you all have a great weekend. Missing you all like crazy! 

Added warm ups for you to get you ready for your WODs.  We have also added a “no equipment” option as well as a can’t get outside option.  If there is anything else you all need again please let us know. 


3 Rounds

1 Minute Jog In Place 

10 DB/KB  Swings ( eye level) 

15 AbMat Sit-ups (Hollow Rocks or Deadbugs)

10 Good Mornings

10 Squats



On the 5:00 x 6 Rounds:

10 Alternating Single DB Power CJ Video    (KB Version Video)

400m Run (Approx :45 Run one direction, :45 Run back)

100m Single DB Farmer Carry

Thoughts on Stimulus we are looking for:

6 intervals total, starting every 5:00

Starting times are 0:00, 5:00, 10:00, 15:00, 20:00, and 25:00

Aim is to push our paces here, given work rest, but to be consistent across all

The alternating single dumbbell power clean and jerk will begin on the ground in between the legs

The movement will move to the shoulder and then finish over head

Record all five times to gauge pacing

#Seaworld (No equipment version)

On the 5:00 x 6 Rounds:

15 Pushups

16 Walking Lunges (8 Per Leg) 

400m Run

*If have a back pack you can wear it! Add load of course.

#Seaworld (If no can get outside)

If we can’t get outside to run lets do 15 Tuck Jumps, and modify the workout to:

Every 3:00 x 7 Rounds:

15 Pushups

16 Walking Lunges (Can do step back lunges if inside)

15 Tuck Jumps

Tuck Jumps Video

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