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

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For those who have not completed AFL WOM 15.2 please do so today!

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1) AFL WOM 15.2:

Complete as many rounds and reps as possible in 15 minutes of:

150 Double Unders

75 Wall Ball’s (9,1kg/6,3kg)

25 Toes to Bar

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Men use 20-lb. ball (9 kg or heavier) to 10 feet (304 cm) target, Women use 14-lb. ball (6 kg or heavier) to 9 feet (274 cm) target

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Score = Reps (Record Times for the completion of each round for the tie breaker)

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For all divisions see: http://alwaysfitleague.com/2015/10/09/wom-october-2015/

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Scaled Division:

SCALED

(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

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Complete as many rounds and reps as possible in 15 minutes of:

300 Single-Unders

75 Wall Balls

25 Hanging Knee Raise

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Men use 20-lb. ball (9 kg or heavier) to 9 feet (274 cm) target, Women use 10-lb (4 kg or heavier) ball to 9 feet (274 cm) target

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For the rest…start with…

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1) Front Squat 6×4 (85% 1RM – Wk 8)

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Score = Load

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2) For those who did not need to complete AFL Oct 15.2…

AMRAP the following for 14 min:

7 Bar Muscle-up’s

15 Thruster (43kg/30kg)

60 DU’s 

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Score = TOTAL REPS

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TC = 14 min

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Cool-down/Trigger Ball/Foam Roll/Stretch

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