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, […]
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) Practice HS Holds for 15 min (Wall/Free Standing/Parallettes)
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NB – Practice how to tuck and roll out of a handstand
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Score = Longest HS hold time (you are allowed to move arround to keep your balance)
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then…
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) Segment Snatch, Snatch 2-2-2-2-2-2
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Score = Load
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2) Strict HSPU’s
5 x Max Reps
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Score = Total Reps
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Scaling – Reduced Height/Banded-Jacket/Piked PU
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then…
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2) Complete the […]
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) Front Squat 6×8 (75% 1RM)
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Score = Load
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then…
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2) Complete the following in 5 min:
5 Bear Complex (80kg/52kg)
75 DU’s
AMRAP of Burpee Box Jump Overs (61 cm/51 cm)
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Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) Back Squat (90% 1RM) 3-3-3-3-3 (leave every 2 min)
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Score = Load
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then…
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2) Tabata the following:
Cluster (40kg/25kg)
1 min Transition
Power Clean (60kg/40kg)
1 min Transition
OHS (40kg/25kg)
1 min […]
WOD
Foam Roll/Trigger/Warm-up/Mobilise/Activate
1) 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 of:
Load 1 – 35kg/25kg Clean & Jerk, 30 reps
Load 2 – 60kg/40kg Clean & Jerk, 30 reps
Load 3 – 75kg/50kg […]
