Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) Front Squat 6×8 (70% 1RM)
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Score = Load
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then…
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2) AMRAP the following for 15 min:
400 m Run
20 Reps which consists of a complex of 1 T2B, 1 C2B Pull-up (i.e. 20 reps)
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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“Amanda” – 9, 7 and 5 reps of:
Muscle-ups
Snatches (61/43 kg)
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TC = 10 min
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Score = Time or TC plus 1 sec/rep missed
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* Scaling – 18, 14, 10 Pull-up’s and Dips […]
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) Back Squat (80% 1RM) 5-5-5-5-5 (leave every 2 min)
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then…
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2) Tabata the following:
Thruster (40kg/25kg or 40% 1RM)
1 min Rest
Burpees
1 min Rest
DU’s
1 min Rest
5 m shuttles […]
WOD
Foam Roll/Trigger/Warm-up/Mobilise/Activate
1 Bar Muscle-up drills (specific strength & technique work):
a) Hips to bar drill (straight arm pull) 6 x 3 reps
b) Feet on wall muscle-up drill 4 x 3 reps
* Scaling – deload using bands!
Score = For Quality (Note Successfull reps on b.)
then…
2) AMRAP the following for 20 min:
12 […]
WOD
Foam Roll/Trigger/Warm-up/Mobilise/Activate
1) Heavy Grace – 30 Clean (power) & Jerk (push) (102kg/70kg or 70%1RM) for time.
Time Cap 12 min
Score = Time
then…
2) Working in Teams of 4 Complete the following for time:
200 Medicine Ball Cleans (over the shoulder) (30kg/20kg)
200 BB Facing Burpees
Two athletes work on Med Ball Cleans (1x Ball), […]
Foam Roll/Trigger/Warm-up/Mobilise/Activate
WOD
1) Push Press 5-5-5-5-5 (the bar starts on the floor…clean up the 1st rep!) (start on 75% 1RM and climb)
Score = Load
then…
2) Complete the following “Sprint Chipper” for time:
15 Thrusters (75kg/48kg or 65% 1RM)
Sprint 200 m
10 Bar Muscle-up’s
Time Cap = 5 min
Score = Time
Rest 5 min and […]
