Foam Roll/Trigger/Warm-up/Mobilise/Activate
.
1) EMOM for 10 min
5 Power Cleans (100kg/65kg or 70% 1RM)
.
Score = Reps & Load
.
2) Complete the following in 5 min:
50 BB Facing Burpees
AMRAP Hang Power Snatches (60kg/40kg)
.
Score = […]
Foam Roll/Trigger/Warm-up/Mobilise/Activate
.
For those who have not completed AFL WOM 15.2 please do so today!
.
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
Foam Roll/Trigger/Warm-up/Mobilise/Activate
.
1) 1 Clean (squat) and 2 Jerk (Split)
.
3-3-3-3-3
.
Score = Load
.
then…
.
2) Complete the following for time:
9-7-5 of Snatch (100kg/65kg)
400 m – 600 m – 800 m Run […]
Foam Roll/Trigger/Warm-up/Mobilise/Activate
.
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/)
.
WOM OCT 15.1A
.
Proceed through the sequence below completing as many reps as possible in 10 minutes […]
Foam Roll/Trigger/Warm-up/Mobilise/Activate
.
1) Front Squat 6×6 (80% 1RM – Wk4)
.
Score = Load
.
then…
.
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
.
1) Strict Deficit Handstand Push-up 5-5-5
.
Score = Max Depth
.
2) Kipping Deficit Handstand Push-up 5-5-5
.
Score = Max Depth
.
then…
.
2) Complete 5 Rounds of the following for time:
