Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) Complete the following for time:
40 Burpee Box Jump Over (61 cm/51 cm)
75 Deadlifts (100 kg / 60 kg OR 60% 1RM)
400 DU’s
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Time Cap = 16 min
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Score = Time or Time cap plus […]
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) Last Man Standing Qualifyer – “The Perfect Storm” (http://www.lms360.co.za/ENTRIES/Online-Qualifiers/index.php/)
Elite:
9 min AMRAP of:
6 X Clean & Jerk (80kg/55kg)
8 X T2B
10 X Wall Balls (10kg/7.5kg)
12 X Box Jumps (30″/24″ i.e. 76,2 cm/61cm)
Trigger/Warm-up/Mobilise/Activate
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1) Last Man Standing Qualifyer – “Pain Train” (http://www.lms360.co.za/ENTRIES/Online-Qualifiers/index.php/)
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Elite:
Complete the following 15-12-9-12-15 for time:
Thruster (50kg/35kg)
C2B Pull-up
into…
70 DU’s
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Intermediate & Masters:
Complete the following 15-12-9-12-15 for time:
Thruster […]
Trigger/Warm-up/Mobilise/Activate
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1) Strict Press 5-5-5-5-5 at 75% 1RM (Leave every 90 sec)
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Score = Load
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then…
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2) AMRAP the following for 20 min:
Run 200 m (Use a weight vest if you have one – 9 kg/6 kg)
Trigger/Warm-up/Mobilise/Activate
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a) Strict Muscle-up’s
Max Reps – Max Reps – Max Reps
Score = Reps for each set
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Scaling – C2B Pull-up’s/Ring Rows & Ring/bar/parallette dips (Banded assistance if need)
b) Kipping Muscle-up’s
1 x Max Reps
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