Foam Roll/Trigger/Warm-up/Mobilise/Activate
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RX’ED WOD
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1) Deadlift
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5-5-5 (75% 1RM across)
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Score = Load
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then…
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2) Complete 1 Round of the following for time:
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15 Box Jump Overs (76cm/61cm)
10 Power Snatches (70kg/40kg)
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TC = 2 min
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Score = Time/TC plus 1 sec per rep missed
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REST 2 min and repeat, then…
REST 2 min and repeat
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3) If time – complete the Extra’s WOD
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EXTRAS WOD
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L-sit – Max Hold
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Score = Time
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then L-sit – 3 x 70% of Max Hold
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Score = Times
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“LITE” WOD
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1) Deadlift
.
5-5-5 (75% 1RM across)
.
Score = Load
.
then…
.
2) Complete 1 Round of the following for time:
.
15 Step-ups (61cm/51cm)
10 KB Swings (24kg/16kg)
.
TC = 2 min
.
Score = Time/TC plus 1 sec per rep missed
.
REST 2 min and repeat, then…
REST 2 min and repeat
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3) If time – complete the Extra’s WOD
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Cool-down/Trigger Ball/Foam Roll/Stretch
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Featured Image – Zhane pulling off the levitating chillaxing position