Foam Roll/Trigger/Warm-up/Mobilise/Activate
.
If you redoing 16.1 or haven’t done it yet then do that, otherwise do the following:
.
EMOM 400m sprints on every 4 minutes for 3 rounds
.
Score = Total Time
.
Complete 12 min AMRAP
12 x box jump (61cm/51cm)
12 x weighted sit up
12 x Dips
Foam Roll/Trigger/Warm-up/Mobilise/Activate
.
RX’ED WOD
.
1) EMOM for 9 min:
1st min – 5 Thruster (60% 1RM)
2nd min – 10 Hallow Rock
3rd min – 30 DU’s
.
Score = Loading
.
*Those testing on the Open on Friday 40% 1RM Thrusters
.
then…
.
2) Complete the following for time:
.
21-15-9 of:
Box Jump (61 cm/51 cm)
Burpees
Overhead KB Walk – 1 arm (32kg/24kg) – half the distance per side […]
Foam Roll/Trigger/Warm-up/Mobilise/Activate
.
RX’ED WOD
.
1) 7 min AMRAP of:
3 TNG Power Snatch (61kg/43kg) – min of 3 TNG reps per set
3 Hanging knee raises
6 TNG Power Snatch (61kg/43kg) – min of 3 TNG reps per set
6 Hanging knee raises
Foam Roll/Trigger/Warm-up/Mobilise/Activate
.
RX’ED WOD
.
1) EMOM 6 – 1 Clean (squat) and Jerk (split) (80% 1RM)
.
Score = Load
.
2) Tabata the following:
a) DU’s
30 sec changeover
b) Rowing or SDHP (20kg/13kg)
30 sec changeover
c) […]
Foam Roll/Trigger/Warm-up/Mobilise/Activate
.
RX’ED WOD
.
1) Complete 5 RFT of:
10 Strict HSPU’s
2 Legless Rope Climb (4,5m)
10 Push-up’s
10 Strict T2B
.
TC = 15 min
.
Score = Time
.
then…
.
2) […]
Foam Roll/Trigger/Warm-up/Mobilise/Activate
.
1a) Practice Pistol Squats
b) max set of pistols
.
Score = Total Reps
.
Scaling = see “Lite Program”
.
then…
.
2) Complete the following Sprint Chipper for Time:
21 OHS (70kg/45kg)
150 […]
