Aloha and Happy Monday LCF Ohana!  Sorry for the delay in posting the WOD. There were some issues with our website server.  

Hang tough, we are in the home stretch and are super excited to be opening up very soon.  We have read that “gyms” have been mentioned as being able to open in the very near future.  

We miss each and every one of you!!

LCF/COMPTRAIN MINDSET:

“I would rather die on my feet, than live on my knees”

Video

WARM UP:

5-4-3-2-1: 
Inchworm to Push-ups Video

After Each Set: 
30 Second Hollow Hold Video
30 Seconds Over and Back Dumbbell Hops Video
30 Seconds Goblet Squats (Light Weight) Video

WOD:

#sfran

21-15-9:

Single DB Goblet Thruster  Video (Sub – Double DB Thrusters)

Strict Pull-ups (Subs – Barbell Bent Over Rows ,  Single Arm Bent Over Row (Full Reps Each Side) Video, Dumbbell Rows From Push-up Position Video, or Inverted Row Video

CASHOUT:

#body armor

3 Rounds:
:30 Static Weighted Bulgarian Split Squat (Left) Video
:30 Max Unweighted Bulgarian Split Squats (Left) Video
:30 Static Weighted Bulgarian Split Squat (Right)
:30 Max Unweighted Bulgarian Split Squats (Right)

Rest 1 Minute Between Rounds