Foam Roll/Trigger/Warm-up/Mobilise/Activate
.
For those who have not completed AFL WOM 15.2 please do so today!
.
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
.
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
.
Score = Reps (Record Times for the completion of each round for the tie breaker)
.
For all divisions see: http://alwaysfitleague.com/2015/10/09/wom-october-2015/
.
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)
.
Complete as many rounds and reps as possible in 15 minutes of:
300 Single-Unders
75 Wall Balls
25 Hanging Knee Raise
.
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
.
For the rest…start with…
.
1) Front Squat 6×4 (85% 1RM – Wk 8)
.
Score = Load
.
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
.
Score = TOTAL REPS
.
TC = 14 min
.
Cool-down/Trigger Ball/Foam Roll/Stretch
.
Featured Image –