Foam Roll/Trigger/Warm-up/Mobilise/Activate . RX'ED WOD . 1) Deadlift . 5-5-5 (75% 1RM across) . Score = Load . then... . 2) Complete 1 Round of the following for time: . 15 Box Jump Overs (76cm/61cm) 10 Power Snatches (70kg/40kg) . TC = 2 min . Score = Time/TC plus 1 sec per rep missed . REST 2 min and repeat, then... REST ...
Foam Roll/Trigger/Warm-up/Mobilise/Activate . 1a) Practice Kipping Toes to Bar . b) Complete a RM test on Kipping Toes to Bar . Score = Total Reps . Scaling = see "Lite Program" . then... . 2) Complete 3 Rounds of the following for max reps: AMRAP 1 min - Toes to Bar AMRAP 1 min ...
Foam Roll/Trigger/Warm-up/Mobilise/Activate . 3 rounds of  5-minute for max reps at each station: . From 0:00-2:00, run 400 meters then double-unders From 2:00-3:00, 20kg/15kg push press From 3:00-4:00, pull-ups From 4:00-5:00, 20kg/15kg hang squat cleans . Rest 5 minutes between rounds. . Cool-down/Trigger Ball/Foam Roll/Stretch . Featured Image - Congrats to Dave on coming in ...
Foam Roll/Trigger/Warm-up/Mobilise/Activate . RX'ED WOD 1) Bear Complex - 30 Complexes for time (80kg/52kg or 60% of your Bear Complex Max from Monday if you Bear Complex is <135kg/<88kg) . Power Clean, Front Squat, Push Press or Thruster, to back rack, Back Squat, Back Rack ...
Foam Roll/Trigger/Warm-up/Mobilise/Activate . RX'ED WOD . 1) Complete the following: L-Sit 1 x Max Hold Rest 3 min then Tuck Planche 1 x Max Hold then... L-sit 4 x 65% of max hold time Tuck Planche 4 x 65% of max hold time . then... . 2) AMRAP the following for 20 min: 30 BB ...
Foam Roll/Trigger/Warm-up/Mobilise/Activate . 1 a) Practice Kipping Pull-up's . b) Complete a RM test on Kipping C2B Pull-up's . Score = Total Reps . Scaling = Pull-up's or Banded Pull-up's or see "Lite Program" . then... . 2) Complete 4 Rounds for time: 7 Snatches (60kg/40kg) 100 DU 7 Muscle-up . TC = 14 min . Score = Time/TC ...
Foam Roll/Trigger/Warm-up/Mobilise/Activate . RX'ED WOD . 1) EMOM 10 min - 2 Power Snatches (climbing) . then... . 2) Complete 27-21-15-9 of the following for time: Box Jump (61cm/51cm) Hang Power Snatch (50kg/35kg) . TC = 12 min . Score = Time or TC plus 1 sec/rep missed . EXTRAS WOD . OHS 3-3-3-3-3 (80% 1RM) . Score = ...
Foam Roll/Trigger/Warm-up/Mobilise/Activate . RX'ED WOD . 1)  Bear Complex (FiCT Event) Take 15 min to find a 1RM on this complex. 1st mvt - power clean and front squat or squat clean 2nd movement - any overhead movement to lockout 3rd - back squat 4th movement - any ...