Foam Roll/Trigger/Warm-up/Mobilise/Activate
.
RX’ED WOD
.
1) Complete the following:
L-Sit 1 x Max Hold
Rest 3 min then
Tuck Planche 1 x Max Hold
then…
L-sit 4 x 65% of max hold time
Tuck Planche 4 x 65% of max hold time
.
then…
.
2) AMRAP the following for 20 min:
30 BB SDHP (20kg/13kg)
15 BB Facing Burpees
300 m Run (10m = 1Rep i.e. 30 reps/round)
.
Score = Total Rounds plus additional Reps
.
EXTRAS WOD
.
Front Squat 5-5-5-5-5 (climbing – count sets >70% 1RM)
.
Score = Load
.
“LITE” WOD
.
1) Complete the following:
Tuck-Sit 1 x Max Hold
Rest 3 min then
Neutral Hold Dips Bars 1 x Max Hold
then…
Tuck-sit 3 x 65% of max hold time
Neutral Hold Dips Bars 3 x 65% of max hold time
.
then…
.
2) AMRAP the following for 20 min:
20 KB SDHP (16kg/8kg)
10 Box Burpees (76 cm)
200 m Run (10m = 1Rep i.e. 20 reps/round)
.
Score = Total Rounds plus additional Reps
.
Cool-down/Trigger Ball/Foam Roll/Stretch
.
Featured Image – The 5:30am class getting in some “Filthy Fifty” on Monday! Great work all!
