WORKOUT OF THE DAY, APRIL 17TH 2018


Published April 17, 2018


Join us this Saturday, April 21st from 8-10am for our 3rd Muscles and Mimosas (8-9am WOD followed by create your own omlette bar with Chef Rob Mason of RJ Gourmet and complimentary Mimosas and Kombucha from Valley Isle Kombucha)  Cost is 10.00 LCF members, 40.00 for Drop Ins includes WOD, 15.00 for Weekly pass visitors. Proceeds to go to Kids Cook with Heart. Each Muscles and Mimosas purchase enters you in our prize drawing.  This months prize is a Down the Hatch gift card!  

STRENGTH:

#power snatch

Every Minute on the minute for 10 min:

1 Power Snatch + 25 Double Unders

Set #1 – 60% of 1RM Snatch

Set #2 – 63% of 1RM Snatch

Set #3 – 66% of 1RM Snatch

Set #4 – 69% of 1RM Snatch

Set #5 – 72% of 1RM Snatch

Set #6 – 75% of 1RM Snatch

Sets #7-10 (4 sets) – Build to a heavy single for the day.

BeachFit Strength :

Min 1:  12/10 Cal Row

Min 2:  15/10 KB Swing

WOD:

#ring of fire

Ascending Ladder for 9 Minutes:

1 Ring Muscle-Up (*Scale to Chest to Bar Pullup, Pullup or Jumping Pullup or Ring Rows), 1 Power Snatch (135/95) Scale to 115/75 and Power Clean if needed

2 Ring Muscle-Up, 2 Power Snatch (135/95)

3 Ring Muscle-Up, 3 Power Snatch (135/95)

4 Ring Muscle-Up, 4 Power Snatch (135/95)

5 Ring Muscle-Up, 5 Power Snatch (135/95)

Continue to add (1) to each movement per round.

If we are not completing ring muscle-ups today, let’s complete 2 for 1 CTB Pull-Ups (2 CTB PU in the first round, 4 CTB PU in the second, etc)

BeachFit will do:

2 Pullups,Jumping Pullups, or Ring Rows, 2 Plate Ground to Overhead

4 Ring Row 4 Plate Ground to Overhead

6 Ring Row, 6 Plate Ground to Overhead

8 Ring Row, 8 Plate Ground to Overhead 

10 Ring Row, 10 Plate Ground to Overhead

200m Run after Round of 10/10

12 Ring Row, 12 Plate Ground to Overhead 

At the 13:00...complete

#gymnastics pressing - strict handstand pushups

*If doing handstand pushups, choose one of the rep schemes below based on your hspu level. 

On the Minute x 12 (3 Rounds): 

Minute 1 –  7 Reps  or 5 Reps or 4 Reps

Minute 2 –  6 Reps or 5 Reps or 3 Reps

Minute 3 –  5 Reps or 5 Reps or 3 Reps

Minute 4 – :30 Plank

or 

On the Minute x 12 (3 Rounds): 

Minute 1 –  10 Strict DB Press either standing or seated

Minute 2 –  :30 Sec Plank

Minute 3 –  10 Stict DB Press either standing or seated

Minute 4 – :30 Sec Plank


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