Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) EMOM for 10 min
5 Power Cleans (100kg/65kg or 70% 1RM)
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Score = Reps & Load
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2) Complete the following in 5 min:
50 BB Facing Burpees
AMRAP Hang Power Snatches (60kg/40kg)
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Score = […]
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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For those who have not completed AFL WOM 15.2 please do so today!
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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
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) 1 Clean (squat) and 2 Jerk (Split)
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3-3-3-3-3
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Score = Load
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then…
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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
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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/)
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WOM OCT 15.1A
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Proceed through the sequence below completing as many reps as possible in 10 minutes […]
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) “Jackie” – For Time:
1000 meter row OR 100 SDHP (20kg/13kg)
50 Thruster 20kg
30 Pull-ups
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TC = 10 min
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Score = Time/TC plus 1sec/rep missed
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then…
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2) Snatch Ladder […]
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) Turkish Get-up’s 2-2-2-2-2-2 (2 each side)
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Score = Load
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2) AMRAP the following for 20 min:
90 DU’s
30 Burpees (touch bar 6 inches above max reach height)
15 m HS walk
9 Box Jumps (76cm/61cm)
