Foam Roll/Trigger/Warm-up/Mobilise/Activate
.
1a) Practice Kipping Toes to Bar
.
b) Complete a RM test on Kipping Toes to Bar
.
Score = Total Reps
.
Scaling = see “Lite Program”
.
then…
.
2) Complete 3 Rounds of the following for max reps:
AMRAP 1 min – Toes to Bar
AMRAP 1 min – Thrusters (45kg/30kg)
AMRAP 1 min – DU’s
AMRAP 1 min – Alt. DB Snatches (30kg/20kg)
AMRAP 1 min – Lateral Bar Burpees
REST 1 min
(i.e. 18 min )
.
For a good score transition as fast as possible!
.
Score = Total Reps
.
“LITE” WOD
.
1a) Practice Kipping Hanging Knee Raises
.
b) Complete a RM test on Hanging Knees Raises
.
Score = Total Reps
.
then…
.
2) Complete 3 Rounds of the following for max reps:
AMRAP 1 min – Sit-up’s
AMRAP 1 min – Thrusters (20kg/12kg)
AMRAP 1 min – Singles – Jump rope
AMRAP 1 min – Alt. DB Snatches (15kg/10kg)
AMRAP 1 min – Burpees
REST 1 min
(i.e. 18 min )
.
For a good score transition as fast as possible!
.
Score = Total Reps
.
Cool-down/Trigger Ball/Foam Roll/Stretch
.
Featured Image – Some motivation for the day