WOD
Foam Roll/Trigger/Warm-up/Mobilise/Activate
1) Always Fit League – WOM’s Oct 15.1A & 15.1B (http://alwaysfitleague.com/category/woms/)
WOM OCT 15.1A
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
Load 1 – 35kg/25kg Clean & Jerk, 30 reps
Load 2 – 60kg/40kg Clean & Jerk, 30 reps
Load 3 – 75kg/50kg Clean & Jerk, 30 reps
Load 4 – 95kg/60kg Clean & Jerk, as many reps as possible
Score = Total Reps (Record Time of 30 th rep on each load)
*See http://alwaysfitleague.com/category/woms/ for Loading variations for the different divisions
There is then a 1 min transition into WOM 15.1b.
WOM OCT 15.1b
Complete as many reps as possible in 3 min of:
Muscle-up’s (rings) or appropriate scaling
*See http://alwaysfitleague.com/category/woms/ for scaling variations are indicated below for the different
divisions
Score = Total Reps (Record your body mass in kg’s)
then…
2) With the remaining time practice anything you need to work on!
Cool-down/Trigger Ball/Foam Roll/Stretch
Featured Image – Featured Image – Jason Smith completes AFL’s WOM Oct 15.1A & B (Click
