Foam Roll/Trigger/Warm-up/Mobilise/Activate
WOD
1a) If you missed on Thursday/Friday, take 15 min to find your Strict Press 1RM
Score = Load
1b) If you missed Heavy Grace yesterday…plse complete today:
Complete the following for time:
Heavy Grace – 30 Clean and Jerks (102kg/71,4kg or 70% 1RM) for time
Time Cap 10 min
Score = Time / TC plus 1 sec/rep missed
for the rest…
1c) Rowing – 500 m Time Trial
Score = Time
NB – Warm-up on the rower, adding in some shorter progressive sprints
then…
2) Strength:
Back Squat 10-10-20 (10’s – 80% 1RM; 20 – 65%; Leaving every 2,5 min)
Score = Loads
Cool-down/Trigger Ball/Foam Roll/Stretch
Featured Image – Featured Image – Best of Luck to Dave, Dean & Aidan competing at Last
Man Standing this Saterday and Sunday. Please see Rxit.co.za for leaderboard results!