30 Day Paleo Challenge: Day 26, 4 days to go!
Lincoln Square Weekend Schedule:
Saturday: No morning class. No Onramp.
6:30-7:30pm Team WOD
7:30-8:30pm Happy Hour with your Coaches and fellow athletes. We will provide the drinks, you provide the energy and smiling faces!
Sunday: Closed
**All Lincoln Square athletes have the option to attend the following classes at Lakeview this weekend:
Saturday: 11am Team Endurance, Noon-1:30pm Olympic Lifting
Sunday: 9,10,11am KB, Noon Yoga, 1-3 Open Gym.
There are options today. If you want a proper warmup that serves as a good lead in to your Open WOD, choose option A. If you are registered and competing in the open, you have the option to forego Part A, do your workout first and finish with Part A or Part C.
A. Power Clean: 1.1.1 X 6 Sets
Rest 20 seconds between each rep. You choose load.
Nose to wall handstand hold X 45-60 seconds
Rest as needed between sets
B1. CF Open WOD 14.5: Registered Competitors
For time:
21 Thrusters 95/65lbs
21 Bar Facing Burpees
18 Thrusters
18 Bar Facing Burpees
15, 15, 12, 12, 9, 9, 6, 6, 3, 3
*NO TIME CAP IF YOU ARE COMPETING!
WORKOUT DESCRIPTION AND SCORECARD
B2. CF Open WOD 14.5: Non Competitors
For time:
21 Thrusters 95/65lbs
21 Bar Over Burpees
18 Thrusters
18 Bar Over Burpees
15, 15, 12, 12, 9, 9, 6, 6, 3, 3
*16 minute time cap
C. Optional
50-40-30-20-10
Abmats
Med Ball Twists 14/10lbs
*10 minute cap
