Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) For Those who have not completed AFL Oct 15.1…do so today…
Always Fit League – WOM’s Oct 15.1A & 15.1B (http://alwaysfitleague.com/category/woms/)
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WOM OCT 15.1A
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Proceed through the sequence below completing as many reps as possible in 10 minutes […]
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) “Jackie” – For Time:
1000 meter row OR 100 SDHP (20kg/13kg)
50 Thruster 20kg
30 Pull-ups
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TC = 10 min
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Score = Time/TC plus 1sec/rep missed
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then…
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2) Snatch Ladder […]
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) Turkish Get-up’s 2-2-2-2-2-2 (2 each side)
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Score = Load
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2) AMRAP the following for 20 min:
90 DU’s
30 Burpees (touch bar 6 inches above max reach height)
15 m HS walk
9 Box Jumps (76cm/61cm)
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) Front Squat 6×6 (80% 1RM – Wk4)
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Score = Load
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then…
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2) Complete 5 Rounds of the following for time:
Run 200 m
7 Bar Muscle-up’s
10 m Front Rack Walking Lunge (70kg/49kg)
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) Strict Deficit Handstand Push-up 5-5-5
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Score = Max Depth
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2) Kipping Deficit Handstand Push-up 5-5-5
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Score = Max Depth
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then…
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2) Complete 5 Rounds of the following for time:
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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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, […]
