Foam Roll/Trigger/Warm-up/Mobilise/Activate

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RX’ED WOD

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1) Rope Climbing

EMOM 6 – 1 Strict ascents (4,5m)

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Score = Time

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Leg Assisted – 10 Ascents for time (4,5m)

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Score = Time

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then…

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2) Complete the following for time:

21-15-9 Deadlift (120kg/80kg)

400m – 400m – 400m  Run

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TC = 12 min

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Score = Time/TC plus 1 sec/rep missed

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EXTRAS WOD

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OHS 5-5-5 (climbing – count sets >70% 1RM – improve on last weeks)

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Score = Load

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“LITE” WOD

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1) Rope Pulling Up

EMOM 6 – 2 Rope Pull-up (Lying/Seated to standing)

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Score = Time

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Rope Pulling Up (Lying/Seated to standing)   – 20 for time

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Score = Time

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then…

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2) Complete the following for time:

21-15-9 Deadlift (60kg/35kg)

200m – 200m – 200m  Run

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TC = 12 min

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Score = Time/TC plus 1 sec/rep missed

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – It great to have Niraj back in the box making his long awaited come back.