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

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WOD

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1)

a) Deadlift 3-3-3-3-3 (80% 1RM across – Wk2)

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Score = Load

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b) Deadlift 1 x 10 (65% 1RM – wk2)

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Score = Load

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then…

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2) Met Con:

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EMOM climb the following Ladder:

Min 1:

1 BB Facing Burpees

1 C2B Pull-up’s

1 Thrusters (45kg/30kg)

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Min 2:

2 BB Facing Burpees

2 C2B Pull-up’s

2 Thrusters (45kg/30kg)

etc…

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Climb until you can no longer complete the designated reps

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If you do not achieve 12 mins then continue at a level you can manage until you reach 12 min

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Score = total reps you fell out at (note total reps in 12 min)

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EXTRAS WOD:

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Run 1000 m

Rest 2 min

Run 800 m

Rest 1,5 min

Run 600 m

Rest 1 min

Run 400 m

Rest 30 sec

Run 200 m

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Score = Time to complete (including rest – NB rest precisely) *Note individual times

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“LITE” WOD

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1)

a) Deadlift 3-3-3-3-3 (80% 1RM across – Wk2)

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Score = Load

.

b) Deadlift 1 x 10 (65% 1RM – wk2)

.

Score = Load

.

then…

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2) Met Con:

EMOM climb the following Ladder:

Min 1:

1 Burpees

1 Ring Row

1 Thrusters (25kg/15kg)

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Min 2:

2 Burpees

2 Ring Row

2 Thrusters (25kg/15kg)

etc…

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Climb until you can no longer complete the designated reps

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If you do not achieve 12 mins then continue at a level you can manage until you reach 12 min

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Score = total reps you fell out at (note total reps in 12 min)

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