Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) For Those who have not completed AFL Oct 15.1…do so today…
Always Fit League – WOM’s Oct 15.1A & 15.1B (http://alwaysfitleague.com/category/woms/)
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WOM OCT 15.1A
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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
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Score = Total Reps (Record Time of 30 th rep on each load)
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*See http://alwaysfitleague.com/category/woms/ for Loading variations for the different divisions
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There is then a 1 min transition into WOM 15.1b.
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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
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Score = Total Reps (Record your body mass in kg’s)
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If completed AFL Event 1, then complete Comp Wod 1a or 1b!
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OR if you have completed the AFL 15.1 then do…
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1) Back Squat (97% 1RM) 2-2-2 (leave every 3 min)
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Score = Load
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(Those who did AFL Oct 15.1 then complete the Back Squat)
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The rest do…
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2) Complete the following for time:
100 C2B Pull-up’s
100 Pistols
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Score = Time/TC plus 1 sec/rep missed
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Time Cap = 12 min
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Cool-down/Trigger Ball/Foam Roll/Stretch
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