GW
Trigger/Warm-up/Mobilise/Activate
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WOD
1) 1 & 1/4 Front Squat 3-3-3-3-3 (80% of your 1 RM Clean)
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then…
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2) Complete 10 Rounds of the following for time:
7 Hand Release Push ups
7 Thrusters (45 kg / 31,5 kg)
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M
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Trigger/Warm-up/Mobilise/Activate
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1) AMRAP the following for 10 Rounds (i.e. 15 min):
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1 min DU
Rest 30 sec
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Score = Total Reps
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2) EMOM complete the following for 15 min:
20 SDHP (13 kg / […]
G
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Trigger/Warm-up/Mobilise/Activate
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1) Determine your Max hold time for the following:
Front tuck lever
Rear tuck lever
Tuck planche – Parallettes
L-sit – Parallettes
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Score = Sum of Max Hold times
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2) Complete 3 sets of […]
WM
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Trigger/Warm-up/Mobilise/Activate
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1a) Push Press – Push Jerk – Split Jerk
3-3-3-3-3 (i.e. 1 rep of each per set)
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Score = Load (Beginners and Novices – choose a load that is challenging but with which you can maintain good form)
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then…
WMG
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Trigger/Warm-up/Mobilise/Activate
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1) 1 & 1/4 Front Squat 5-5-5-5-5 (75% of your 1 RM Clean) (Or if you missed last week Tues – 70%)
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then…
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2) Complete the following AMRAP for 20 min:
1 min AMRAP OHS (40 kg […]
MG
Trigger/Warm-up/Mobilise/Activate
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1) Complete 50 Strict HSPU’s for time
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Scaling – Strict HSPU’s with an elastic jacket OR Piked Push-up’s (NO kipping allowed)
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Score = Time
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2) Complete 100 HR Push-ups for time
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Scaling – ladies […]
