“L.C.Q. EVENT 1” WOD 7/23/21

“L.C.Q. EVENT 1” WOD 7/23/21

All judges and athletes please look out for the live workout briefing via our Facebook page at 7pm tonight! We’ll see you Saturday for the Massacre!

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WARM UP:
400 M. Row or Run
Then:
3 Rounds 
10 Pass Through
10 Good Morning
10 OHS
10 Snatch Extension
Then:
Mobility

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WIN
SKILL:
EMOM 8
ODD: 35 Double Unders
EVEN: 20 V-Ups + 10 Sec. Hollow Hold
LIFT:
Hang Full Clean (Every 90 Sec.)
7 x 1
*Build to a heavy single for the day
WOD:
“L.C.Q. EVENT 1”
42-30-18
Alt. Hang DB Snatch (50/35)
Cal. Row

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FIT
SKILL:
EMOM 8
ODD: 70 SU or 45 Sec. DU Practice
EVEN: 20 V-Ups + 10 Sec. Hollow Hold
LIFT:
3 Sets
8e BB Split Squat
8 Banded Good Mornings
WOD:
“L.C.Q. EVENT 1”
42-30-18
Alt. Hang DB Snatch (50/35)
Cal. Row

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AT HOME
SKILL:
EMOM 8
ODD: 35 Double Unders (70 SU)
EVEN: 20 V-Ups + 10 Sec. Hollow Hold
LIFT:
3 Sets
8e Weighted Split Squat
8 Weighted Good Mornings
WOD:
For Time:
42 Alt. Hang DB Snatch (50/35)
84 Double Unders
30 Alt. Hang DB Snatch
60 Double Unders
18 Alt. Hang DB Snatch (50/35)
36 Double Unders