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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