3rd December 2019

WOD WOD, December 4, 2019

Rump Day

Back Squat (Weight)

E3M x5 – 60-70%

Set 1: 3 reps
Set 2: 6 reps
Set 3: 9 reps
Set 4: 6 reps
Set 5: 3 reps

*Slight increase from 2 weeks ago
*after each set: 30sec DU practice

Metcon (7 Rounds for reps)
CARDIO OPTION:

60 Seconds on / 60 seconds off x 7 sets

Row for metres

Interval pace : 2km TT average split ie: 7 minute 2km = 1.45 pace ( same as last week )

*Record each round total meters, every set should be EXACTLY the same,
* End result… you should feel like you have 3 more intervals in the tank

Metcon (AMRAP – Rounds and Reps)
AMRAP 6
25 DU
2-4-6-etc Alt DB HC&J

4min rest

AMRAP 6
25 DU
2-4-6-etc DB Box step ups

Rx 22.5/15 & 20" box

OPTIONS
DB : Reduce Load
Dubz : 15, 50 singles

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