Foam Roll/Trigger/Warm-up/Mobilise/Activate
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RX’ED WOD
1)
a) Take 10 min to find your max snatch for the day!
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Score = Load
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2 min rest
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b) Then take the following loads off (if <70kg take off 3 kg; if <110kg take off 5kg; if <130kg take off 7,5 kg; then 10kg off for heavier
Drop by your designated weight in kg over 3 sets and complete the following for time:
3 (take of set load)
4 (take off set load)
5 (take off set load)
i.e. if 110kg max, therefore 3 on 105kg; 4 on 100kg; 5 on 95kg for time.
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TC = 7 min
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Score = Time (& Loads)
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Then…
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2) With a partner Run the following relay:
Partner A – Runs 400m then Partner B completes 400m while A rests
Partner A – Runs 600m then Partner B completes 600m while A rests
Partner A – Runs 800m then Partner B completes 800m while A rests
Partner A – Runs 1000m then Partner B completes 1000m while A rests
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Score = Total Time
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EXTRAS WOD
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Gymnastics:
a) Deficit HSPU (8cm/4cm) RM-RM-RM
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Score = Total Reps
Rest as required
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b) Strict Bar Dips – RM-RM
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Score = Total Reps
Rest 2 min
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“LITE” WOD
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1) Take 17 min to practice and work up to a moderately heavy, segment snatch deadlift (Pause 2,5cm off floor, pause knees, pause pockets & stand)
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3-3-3-3-3
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Score = Load
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and
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2) With a partner Run/Row/SDHP the following relay:
Partner A – Runs/Row 200m then Partner B completes 200m while A rests (SDHP – 20 on 16kg/8-10kg)
Partner A – Runs/Row 400m then Partner B completes 400m while A rests (SDHP – 40 on 16kg/8-10kg)
Partner A – Runs/Row 600m then Partner B completes 600m while A rests (SDHP – 60 on 16kg/8-10kg)
Partner A – Runs/Row 800m then Partner B completes 800m while A rests (SDHP – 80 on 16kg/8-10kg)
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Score = Total Time
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Foam Roll/Trigger/Warm-up/Mobilise/Activate
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Cool-down/Trigger Ball/Foam Roll/Stretch
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Featured Image – Not for the faint hearted, not only running todays running WOD barefoot during scorching heat but Cristin also runs marathons barefoot too… now thats a machine!
