Foam Roll/Trigger/Warm-up/Mobilise/Activate
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WOD
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1)
a) Deadlift 3-3-3-3-3 (80% 1RM across – Wk2)
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Score = Load
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b) Deadlift 1 x 10 (65% 1RM – wk2)
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Score = Load
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then…
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2) Met Con:
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EMOM climb the following Ladder:
Min 1:
1 BB Facing Burpees
1 C2B Pull-up’s
1 Thrusters (45kg/30kg)
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Min 2:
2 BB Facing Burpees
2 C2B Pull-up’s
2 Thrusters (45kg/30kg)
etc…
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Climb until you can no longer complete the designated reps
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If you do not achieve 12 mins then continue at a level you can manage until you reach 12 min
.
Score = total reps you fell out at (note total reps in 12 min)
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EXTRAS WOD:
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Run 1000 m
Rest 2 min
Run 800 m
Rest 1,5 min
Run 600 m
Rest 1 min
Run 400 m
Rest 30 sec
Run 200 m
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Score = Time to complete (including rest – NB rest precisely) *Note individual times
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“LITE” WOD
.
1)
a) Deadlift 3-3-3-3-3 (80% 1RM across – Wk2)
.
Score = Load
.
b) Deadlift 1 x 10 (65% 1RM – wk2)
.
Score = Load
.
then…
.
2) Met Con:
EMOM climb the following Ladder:
Min 1:
1 Burpees
1 Ring Row
1 Thrusters (25kg/15kg)
.
Min 2:
2 Burpees
2 Ring Row
2 Thrusters (25kg/15kg)
etc…
.
Climb until you can no longer complete the designated reps
.
If you do not achieve 12 mins then continue at a level you can manage until you reach 12 min
.
Score = total reps you fell out at (note total reps in 12 min)
.
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