WORKOUT OF THE DAY, OCTOBER 12TH 2018


Published October 12, 2018


Join us for Muscles and Mimosas THIS Saturday October 13th. 8AM Group WOD followed by create your own Omelette bar with Chef Rob from RJ Gourmet and fresh fruit. (Complimentary mimosas and kombucha will be served).  

LCF members and Week Pass Drop Ins 15.00.  

Day Drop and Muscles/Mimosas 40.00 

As always proceeds will be going to charity.  Any charity suggestions please let us know! 

STRENGTH:

#front squats

Every 1:30 for 9 min..

Set #1 – 3 Reps @ 80% of 1RM Front Squat
Set #2 – 1 Rep @ 87% of 1RM Front Squat
Set #3 – 3 Reps @ 80% of 1RM Front Squat
Set #4 – 1 Rep @ 89% of 1RM Front Squat
Set #5 – 3 Reps @ 80% of 1RM Front Squat
Set #6 – 1 Rep @ 91% of 1RM Front Squat

BeachFit will do:

AMRAP 9

10 Cal Bike

10 KB Swings

10 Sit Ups

WODS:

#Tripled Up

15-12-9: 

Thrusters  95/65lbs Rx+115/80 
Toes to Bar

50/35 Calorie Assault Bike or Row  ** Can Sub 800m Run

15-12-9:

Thrusters (115/80)
Toes to Bar

BeachFit will do:

30-24-18: 

Single DB Thrusters  (35/20)
Dead Bugs (R/L=2)

50/35 Calorie Assault Bike or Row  ** Can Sub 800m Run

30-24-18:

Single DB Thrusters 
Dead Bugs

 


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