W
.
Trigger/Warm-up/Mobilise/Activate
.
1) Thruster 2-2-2-2-2-2
.
Score = Max Load
.
2) EMOM complete the following:
Min 1-3: 10 Thrusters (45 kg / 30 kg)
Min 4-6: 8 Thrusters (52 kg / 36 kg)
Min 7-9: 6 Thrusters (60 […]
MGW
.
Trigger/Warm-up/Mobilise/Activate
.
1) “Fight Gone Bad!”
.
Complete each exercise in 1 minute (there are 5 stations). One round is five minutes (1 min per station)
– after round 1, rest 1 min before starting the second round of the same exercises. Do for […]
GW
Trigger/Warm-up/Mobilise/Activate
.
WOD
1) 1 & 1/4 Front Squat 3-3-3-3-3 (80% of your 1 RM Clean)
.
then…
.
2) Complete 10 Rounds of the following for time:
7 Hand Release Push ups
7 Thrusters (45 kg / 31,5 kg)
.
M
.
Trigger/Warm-up/Mobilise/Activate
.
1) AMRAP the following for 10 Rounds (i.e. 15 min):
.
1 min DU
Rest 30 sec
.
Score = Total Reps
.
2) EMOM complete the following for 15 min:
20 SDHP (13 kg / […]
G
.
Trigger/Warm-up/Mobilise/Activate
.
1) Determine your Max hold time for the following:
Front tuck lever
Rear tuck lever
Tuck planche – Parallettes
L-sit – Parallettes
.
Score = Sum of Max Hold times
.
2) Complete 3 sets of […]
WM
.
Trigger/Warm-up/Mobilise/Activate
.
1a) Push Press – Push Jerk – Split Jerk
3-3-3-3-3 (i.e. 1 rep of each per set)
.
Score = Load (Beginners and Novices – choose a load that is challenging but with which you can maintain good form)
.
then…
