MGW
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Trigger/Warm-up/Mobilise/Activate
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WOD
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1) Complete the following:
a) HSPU’s for max depth – 5-5-5-5-5
b) Dips for max load – 5-5-5-5-5
c) L-sit Pull-up’s – Max Reps – Max Reps – Max Reps
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Scores = Loads and Reps
GW
Trigger/Warm-up/Mobilise/Activate
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1) Complete the following for time:
27 Burpees
27 DB Power Snatch (30 kg / 15 kg)
21 Burpees
21 DB Power Snatch (30 kg / 15 kg)
15 Burpees
15 DB Power Snatch (30 kg / 15 kg)
9 […]
M
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Trigger/Warm-up/Mobilise/Activate
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1) EMOM 5 min – 3 Back Squat (Last completed 13 April 2015)
(80% of 1RM – if you missed last week, complete 5 reps at 75%)
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2) Complete the following for time:
Run 300 m x 7 (W:R = […]
G
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Trigger/Warm-up/Mobilise/Activate
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WOD
1) Back Squat (*last completed 3 April – if missed complete at 5% less on a & b)
a) 10-10-10 (65% 1RM)
b) 1 x 20 (55% 1 RM)
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Rest 90 sec
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Score = Loads
WM
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Trigger/Warm-up/Mobilise/Activate
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1) Hang Power Clean
3-3-3-3-3 (Count sets with a load of >80% of 1RM)
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Score = Load
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Then…
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2) Complete 5 Rounds of the following for time:
8 Hang Power Clean (70 kg / 42 […]
WMG
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Trigger/Warm-up/Mobilise/Activate
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1) Front Squat 2-2-2-2-2-2 (85% of 1 RM) *Last completed 1 April (if you missed 1 April, start on 80% 1RM)
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Complete Every 2nd min (12 min)
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Score = Load
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then…
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2) Complete […]
