WOD
Tuesday the 19th!
***ERGWOD*** is coming Saturday 9am-3pm, if you haven’t registered, DO IT. Otherwise you’ll miss out on hanging out, having fun and smashing on rowers, bikes, and ski ergs, to the ultimate improvement of your technique allowing you to get further faster in your workouts! But let’s be serious, it’s about the hang out, come play!
***SATURDAY’S CLASS*** The morning class will be shifted earlier, to 7:00am, so that we can do that, and have the 8:00 hour to set-up, and check everyone in who’s coming to the event that day. Plan accordingly!
We’ve never done something like this before! This should be about as nasty as it gets, super cool guys!
The Workout:
5 Rounds For Time with a partner:
500/350m Row
– After each row, perform 2
double unders for each row pull
taken to complete 500/350m
The partner rows while you do your double unders, they row while you do your double unders, if you finish your doubles before they’re done rowing, congrats you get to rest, if you finish rowing before your buddy is done with double unders, congrats you get to rest. This is gonna be awesome!
To calculate how many row pulls (strokes) completed in your rowing effort, you can do all kinds of math based on time and strokes per minute and converting seconds into a percentage of a minute and all that. Or you can just count while you row, seriously, count up, then double it, then do the dubs. I know you can do it Art! [muscle arm emoji]
Monday October 18th! Beatings will continue until morale improves, hhahhaha 🙂
Schedule things! Remember, tonight 6:15pm is the Krav Maga class! The instructor, Jesse Robbins, runs his own show and rents space from the gym, so sadly it’s not included in your memberships or anything like that.
***ALSO***. ERGWOD is coming Saturday 9am-3pm, if you haven’t registered, DO IT. Otherwise you’ll miss out on hanging out, having fun and smashing on rowers, bikes, and ski ergs, to the ultimate improvement of your technique allowing you to get further faster in your workouts! But let’s be serious, it’s about the hang out, come play!
***SATURDAY’S CLASS*** The morning class will be shifted earlier, to 7:00am, so that we can do that, and have the 8:00 hour to set-up, and check everyone in who’s coming to the event that day. Plan accordingly!
It’s kinda like Fran, but MORE, yet lighter… Let’s give it a go!
The Workout:
For Time:
50-30-20
Thrusters (65/45#)
Pull-ups
Obviously the pull-ups need some scaling (for yours truly indeed!) a 60% solution on reps is always nice 30-18-12 seems more feasible for sure, be ready for that!
Saturday!
***ERGWOD Seminar Saturday the 23rd!***
Sign-up Here, use the promo code: LCF20
9am – 3pm going over technique on all our C2 Equipment, can’t wait to get hella sweaty with you guys!
If you haven’t signed up yet do it!! It’s like $79 and it’s 6 hours of hanging out doing fun stuff with your crew. Bring a lunch, and like 6 la croix’s and let’s have some fun!
The Workout!
Max Rounds in 10 minutes, sharing with a buddy as you two see fit!
80/55 Calories on bikes and stuff
60 Push-ups
40 Pull-ups
20 Box Jumps 24/20
Share as you will! Go for a while, when you’re pooped put it down and then move on with your life!
Fri-Yay! Anyone else ever get kind of elated on Friday?
***ERGWOD Seminar Saturday the 23rd!***
Sign-up Here, use the promo code: LCF20
9am – 3pm going over technique on all our C2 Equipment, can’t wait to get hella sweaty with you guys!
And then you see a workout like this…
For Time:
800m Run
40 Wall Balls (20/14#) (10/9-ft.)
400m Weighted Run (20/14#)
20 Wall Balls
400m Weighted Run (20/14#)
20 Wall Balls (20/14#) (10/9-ft.)
800m Run
40 Wall Balls (20/14#) (10/9-ft.)
Tough leg day guys!! That’s OK, its Friday, and whatever the weekend holds I’m sure will be entirely leg free.
Thursday is not the rest day! It’s the first day of the rest of the week!
***ERGWOD Seminar Saturday the 23rd!***
Sign-up Here, use the promo code: LCF20
9am – 3pm going over technique on all our C2 Equipment, can’t wait to get hella sweaty with you guys!
The Workout:
Max Rounds in 10 Minutes of:
5 Power Cleans 205/145
10 Toes to bars
This workout looks so deceptive! I sense grip issues, I sense lung issues, I sense basic breakdowns in fitness issues… Gonna be powerful to say the least!
Wednesday, another chance to prove your worth.
***ERGWOD Seminar Saturday the 23rd!***
Sign-up Here, use the promo code: LCF20
9am – 3pm going over technique on all our C2 Equipment, can’t wait to get hella sweaty with you guys!
Turkish Get Ups! Dang! This workout is going to be really cool, major gear shifting, some technical pieces some grunt work stuff, very cool set up here.
The Workout:
Max Rounds in 20 minutes of
20/15 Cal Row
15 Ring Dips
10 Turkish Get ups 53/35 (5 Left, 5 Right)
The real question is can you get 7 Rounds? 6?