Foam Roll/Trigger/Warm-up/Mobilise/Activate
.
1a) Deadlift 5-5-5-5-5 (75% 1RM across)
.
Score = Load
.
b) Deadlift 1 x 10 (60% 1RM)
.
Score = Load
.
then…
.
2) AMRAP the following for 5 min:
21 Thrusters (45kg/30kg)
Foam Roll/Trigger/Warm-up/Mobilise/Activate
.
RX’ED WOD
.
1) Complete 21-15-9-6-3 of:
Thrusters (45kg/30kg)
SDHP (45kg/30kg)
5 m Shuttle Run
.
TC = 10 min
.
Score = Time/TC plus 1 sec/rep missed
.
then…
.
2) Take 5 min […]
Foam Roll/Trigger/Warm-up/Mobilise/Activate
.
RX’ED WOD
.
1)
a) Snatch Bar Mobility and Drills (Open Athletes)
.
the rest…
.
b) Segment Snatch Pull, Hang Power Snatch, Hang Snatch 3-3-3-3-3 (for those not doing the Open)
.
Score = Load
.
Foam Roll/Trigger/Warm-up/Mobilise/Activate
.
RXED WOD
.
1) AMRAP the following for 11 min:
50 Wall Ball’s (10kg/7kg)
40 Box Jumps (61cm/51cm)
30 HSPU’s
20 Thrusters (50kg/32kg)
10 Strict Dips
.
Score = Total Reps
.
then…
.
2) Clean Pulls 3-3-3-3-3 (100% 1RM Clean)
.
Score = Load
.
EXTRAS WOD:
.
See the Class/Itensity Whiteboard
.
“LITE” WOD
.
AMRAP the following for 11 min:
50 Wall Ball’s (6,3kg/4,5kg)
40 Step ups (51cm/40cm)
30 Piked Push-ups
20 Thrusters (30kg/20kg)
10 Seated Parallette Dips
.
Score = […]
Foam Roll/Trigger/Warm-up/Mobilise/Activate
.
RX’ED WOD
.
1) AMRAP the following for 14 min:
9 m HS Walk
7 Hang Power Cleans (70kg/45kg)
5 BB Facing Burpees
.
Score = Total Reps
.
then…
.
2) Take 10 min to work up to a max for 1 Snatch, 1 Snatch Balance.
.
Score = Load
.
LITE WOD
.
1) AMRAP the following for 14 min:
18 SS Hip Touches
7 Hang Power Cleans (40kg/25kg)
5 Burpees
.
Score = […]
Foam Roll/Trigger/Warm-up/Mobilise/Activate
.
RX’ED WOD
.
1)
a) Clean and Jerk Bar Drills (Open Athletes)
.
the rest…
.
b) Segment Clean Pull, Hang Clean, Clean, Push Jerk, Split Jerk 5-5-5 (for those not doing the Open)
.
Score = Load
.
then…
.
2) Complete the following for time (Open athletes 1 Round; the rest 3 Rounds):
.
300 m Overhead Bumper Plate Run (20kg/10kg)
15 Burpees
15 Push-up’s
10 m Waiter walk each side […]
