Foam Roll/Trigger/Warm-up/Mobilise/Activate

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RX’ED WOD

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1) Power Clean 3-3-3-3-3 (climbing)

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Score = Load

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then…

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2) Complete the following for time:

9-7-5 Power Clean (80kg/60kg or 70% 1RM)

21-15-9 Box Jump (76cm/61cm)

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TC = 5 min

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Score = Time/TC plus 1 sec/rep missed

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3) Tabata – Hallow Rock/Hallow lifts

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Score = Lowest Score

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EXTRAS WOD

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OHS 5-5-5 (climbing – count sets >70% 1RM)

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Score = Load

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“LITE” WOD

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1) Power Clean 3-3-3-3-3 (climbing, but with no form faults)

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Score = Load

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then…

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2) Complete the following for time:

9-7-5 Power Clean (60% Load for day)

21-15-9 Step-ups (51cm/40cm)

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TC = 5 min

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Score = Time/TC plus 1 sec/rep missed

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3) Tabata – Hallow crunches (hips and knees 90 deg with arms reaching past knees, crunch forward as you stretch your legs, hold 1 sec and return)

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Score = Lowest Score

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image РSome of us are more machine than others though. Im more of a 50cc scooter when I see some  other athletes power output.