- Trigger/Warm-up/Mobilise/Activate
- .
- 1) Push Jerk
- 3-3-3-3-3
- .
- Score = Max Load
- .
- then…
- .
- 2) Complete the following for time:
- 21 Push Jerks (42 kg /70 kg)
- 600 m Run
- 15 Push Jerks (42 kg /70 kg)
- 500 m Run
- 9 Push Jerks (42 kg /70 kg)
- 400 m Run
- .
- Time Cap = 15 min
- .
- Score = Time or Time plus 1 sec per rep missed
- .
- Cool-down/Trigger Ball/Foam Roll/Stretch
- .
- Featured Image – Andrew G. […]
- Trigger/Warm-up/Mobilise/Activate
- .
- 1) Hang Power Clean
- 3-3-3-3-3
- .
- Score = Max Load
- .
- then…
- .
- 2) Complete 10-9-8-7-6-5-4-3-2-1 on each of the following for time:
- Clean (42 kg /70 kg)
- Burpee Pull-up’s (Scaling – complete all burpees, then complete all Ring Rows or Jumping pull-up’s)
- HSPU
- .
- Time Cap = 20 min
- .
- Score = Time
- .
- Featured Image – Everyone loves a Minion.
- Trigger/Warm-up/Mobilise/Activate
- .
- 1a) High Hang Snatch (80% of your 1RM Snatch)
- *4-4-4-4-4-4
- .
- 1b) OR Rxit entrants…
- WOW 3 – For the full description please see the following link:…
- .
- then…
- .
- 2) Complete the following work efforts:
- 1. 500 m Airdyne OR Row for time (max effort – Record in books as benchmark!)
- Score = Time
- * Rest precisely 3 min
- .
- 2. 200 DU’s for time
- Score = Time
- * […]
- Trigger/Warm-up/Mobilise/Activate
- .
- 1) Practice HS holds for 10 min (Scaling – tripod headstand, headstand in elastic jacket, HS in elastic jacket)
- *Those who are comfortable with free hand stands and who can safely bail with good technique can practice these (coaches decide).
- .
- then…
- .
- 2) Complete the benchmark WOD “Fran” for time:
- 21 Thrusters (29,5 kg / 43 kg)
- 21 Pull-up’s
- 15 Thrusters (29,4 […]
- Trigger/Warm-up/Mobilise/Activate
- .
- 1) High Hang Clean
- *3-3-3-3-3 (80% of 1RM Clean)
- .
- then…
- .
- 2) AMRAP the following for 2 Rounds:
- 1 min Knees to elbows
- 1 min Alternating DB Snatches (30 kg / 20 kg)
- 1 min Airdyne or Row (calories)
- 1 min HR Burpees
- 1 min OHS (25 kg / 40 kg)
- 1 min DU’s
- 1 min Push Jerk/Push Press (30 kg / 50 kg)
- 1 min Wall […]
- Trigger/Warm-up/Mobilise/Activate
- .
- 1) Deadlift
- 5-5-5 (65% of 1RM)
- .
- Then…
- .
- 2) Complete 21-15-9-6-3 of the following for time:
- Front Squats (45kg /75 kg)
- Ring Dip’s
- .
- Time Cap 15 min
- .
- Score = Time or Time cap plus 1 sec/rep missed
- .
- Cool-down/Trigger Ball/Foam Roll/Stretch
- .
- Featured Image – Armand showing whose boss on the Assault Airbike
