Foam Roll/Trigger/Warm-up/Mobilise/Activate
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RX’ED WOD
.
1) Complete the following:
L-Sit 1 x Max Hold
Rest 3 min then
Tuck Planche 1 x Max Hold
then…
L-sit 4 x 65% of max hold time
Tuck Planche 4 x 65% of max hold time
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1 a) Practice Kipping Pull-up’s
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b) Complete a RM test on Kipping C2B Pull-up’s
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Score = Total Reps
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Scaling = Pull-up’s or Banded Pull-up’s or see “Lite Program”
.
then…
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2) Complete 4 […]
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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RX’ED WOD
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1) EMOM 10 min – 2 Power Snatches (climbing)
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then…
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2) Complete 27-21-15-9 of the following for time:
Box Jump (61cm/51cm)
Hang Power Snatch (50kg/35kg)
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TC = 12 min
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Foam Roll/Trigger/Warm-up/Mobilise/Activate
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RX’ED WOD
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1) Bear Complex (FiCT Event) Take 15 min to find a 1RM on this complex.
1st mvt – power clean and front squat or squat clean
2nd movement – any overhead movement to lockout
3rd – back squat
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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RX’ED WOD
WOM JAN 16.2A (http://alwaysfitleague.com/2016/01/08/wom-january-2016/)
Complete 21-15-9-6-3 of:
Power Snatch (60kg/40kg)
Toes to Bar
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Time Cap is 11 min
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At 11 min, immediately move to Jan 16.2B
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*Loading/Scaling variations are indicated below […]
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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RX’ED WOD
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1) Rope Climbing
EMOM 6 – 1 Strict ascents (4,5m)
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Score = Time
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Leg Assisted – 10 Ascents for time (4,5m)
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Score = Time
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then…
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