Foam Roll/Trigger/Warm-up/Mobilise/Activate
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RX’ED WOD
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1a) OHS 3-3-3-3 (85% 1RM)
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Score = Load
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1b) 1 x 15 reps (67,5% 1RM – wk3)
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Score = Load
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then…
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2) AMRAP the following for 22 min:
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20 Chest to Bar Pull-up’s
50 DU’s
20 BB Facing Burpees
50 SDHP (20kg/13kg) or 500 m Row (10 m = 1 rep)
20 Toes to Bar
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Score = Total Reps
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EXTRAS WOD
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Practice (non-fatiguing) the following:
a) Triple Unders – 5 min
b) Front Tuck Lever Hold, Skin the Cat, Rear Tuck Lever Hold – 5 min
c) HS Hold (freestanding w no hand movement) – 5 min
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A & B) Score = For Quality
C) Score = max hold time
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LITE WOD
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1a) OHS 3-3-3-3 (85% 1RM)
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Score = Load
.
1b) 1 x 15 reps (67,5% 1RM – wk3)
.
Score = Load
.
then…
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2) AMRAP the following for 22 min:
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20 Pull-up’s – assisted (or Ring Rows)
50 Singles Jumprope
20 BB Facing Burpees
50 SDHP (16kg/10kg) or 500 m Row (10 m = 1 rep)
20 Knees to waits
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Score = Total Reps
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Cool-down/Trigger Ball/Foam Roll/Stretch
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Featured Image – 3, 2, 1 – go . Last weeks morning class doing “Angie”
