Foam Roll/Trigger/Warm-up/Mobilise/Activate
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RXED WOD
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1)
a) Deadlift 3-3-3-3-3 (90% 1RM across – Wk4)
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Score = Load
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b) Deadlift 1 x 10 (72,5% 1RM – wk4)
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Score = Load
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then…
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2) Met Con:
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Complete the following for 6 min:
39 Thrusters (45kg/30kg)
400 m Run
AMRAP Box Jumps (61cm/51cm)
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Score = Total Reps on the Box Jumps
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then…
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3) Accumulate 5 min of HS Hold Time
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Score = Total Cumulative Time of Hold
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EXTRAS WOD:
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EMOM 10:
1st Min – 20 D-Ball cleans (over the shoulder) (30kg/20kg)
2nd Min – 220 m Row (10 m = 1 rep)
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Score = Number of Reps completed
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Score = Time to complete (including rest – NB rest precisely) *Note individual times
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LITE WOD corrections
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Complete the following for 6 min:
39 Thrusters (30kg/20kg)
200 m Run
AMRAP Step-ups (51cm/40cm)
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Score = Total Reps on the Step-ups
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then…
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3) Accumulate 5 min of Piked Push-up Hold Time
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Score = Total Cumulative Time of Hold
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Featured Image – Annelo working hard on correcting her OHS mechanics.
