Foam Roll/Trigger/Warm-up/Mobilise/Activate
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RX’ED WOD
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1) Complete 27-21-15-9 of the following for time:
Wall Ball’s (9,1kg/6,3kg)
Box Jumps (61cm/51cm)
HSPU’s
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TC = 14 min Time Cap
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Score = Time/TC plus 1 sec/rep missed
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2) Gymnastics:
Complete 3 Rnds of the following for time:
20m HS Walk
30 Pistols (alternating)
Max Unbroken Set Muscle-up’s
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Score = Time and note Muscle-ups
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EXTRAS WOD
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See the Class/Itensity Whiteboard.
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c) OHS 3-3-3-15 for max loads
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Score = Load
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LITE WOD
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1) Complete 27-21-15-9 of the following for time:
Wall Ball’s (6,3kg/4,5kg)
Step Up’s (51cm/40cm)
Piked Push-ups/Push-ups
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TC = 14 min Time Cap
.
Score = Time/TC plus 1 sec/rep missed
.
2) Gymnastics:
Complete 3 Rnds of the following for time:
40 Same Side hip touches
30 Lunges (alternating)
Max set of Parallette Seated Dips
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Score = Time and note Dips
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Cool-down/Trigger Ball/Foam Roll/Stretch
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Featured Image – Congrats to Nickolien and all other ladies who took part on completing the Wild Women on the Run 2016 to raise funds for charity, covering 100km over 4 days. Well done!
