Strength
Every 1:30, 4 Rounds
1) 8/8 Single Dumbbell Bulgarian Split Squat
2) 8/8 Single Leg Romanian Deadlift
3) 10/10 Side Plank Hip Touch
Conditioning
Every 1:30, 3 Rounds
1) 24/18 Calorie Row (FX: 20/15) (RX+: 30/22)
2) 20 Jump Switch Lunges + AMRAP Burpee Box Jump Overs (24/20)
3) Rest
*Score is total Burpee Box Jump Overs
Come cheer on our teams as they take on teams from all over the DMV at our Sadie Hawkins Competition!
When: The first event will start at 8 AM! Athletes will be competing all day, with the final events scheduled to start around 3 PM.
Cost: FREE for spectators!
What to expect: We will have a live DJ! We will also be selling coffee, breakfast, and lunch! There will be a pop-up shop to do some shopping, as well as raffle for a victory grip prize pack and LSKD gift cards. Feel free to bring some drinks and please come join the party!
Let’s go Route 7 Nation!
Conditioning
AMRAP 30
800m Run (FX: 600m)
2 Rope Climbs (FX: 1) (RX+: 50/50 Legless)
15 Deadlifts (185/125) (FX: 135/95) (RX+: 225/155)
2 Rope Climbs (FX: 1) (RX+: 50/50 Legless)
30 Hand Release Push-Ups (FX: Push-Ups)
Post-WOD Cooldown
1:00/1:00 Pigeon
1:00/1:00 Couch Stretch
Deadbugs OR Hollow Rocks 3×12-16
Strength
Every 2:00, 8 Sets
1-4) 1 Snatch Pull + 1 High Hang Squat Snatch + 1 Overhead Squat (65-70%)
5-8) 1 Snatch Pull + 1 Hang Squat Snatch + 1 Overhead Squat (70-75%)
*Hold onto bar between reps
Conditioning
AMRAP 10
20 Med Ball Sit-Ups (20/14) (FX: Sit-Ups)
20 Wall Balls (20/14)
250/200m Row (FX: 200/150m)
New Class Alert!
“Core-Flex”
Every other Wednesday, at 5:45 PM
Come strengthen your core and work on your mobility with Coach Kevin!
See you TONIGHT!
Strength
Every 1:30, 5 Rounds
1) 1-3 PVC Hurdle Jump Ladders
2) 50′ Sandbag Bear Hug Carry
PVC Hurdle Jump Options
1) Cone Jumps
2) 6″ + 9″ + 12″ + 12″
3) 12″ + 20″ + 24″ + 24″
4) 20″ + 24″ + 27″ + 27″
Conditioning
EMOM 12
1) 21/16 Calorie Bike (FX: 18/14) (RX+: 24/18)
2-3)
AMRAP
30 Crossovers (FX: Double Unders or 20)
3 Bar Muscle-Ups (FX: Chest to Bar Pull-Ups) (RX+: Ring Muscle-Ups)
4) Rest
