6th January 2019

WOD WOD, January 7, 2019

The Monday Hustle

Metcon (AMRAP – Reps)
AMRAP in 3 Minutes x 4 rounds:

5 x Lateral Burpees over Bar
30 x Dubz
15 x DL 70/45kg
30 x Dubz
Max Rep Lateral Burpees over Bar

****REST 2 MINUTES****

***Score equals total burpees***

RX PLUS : 82.5/55kg

Scaling:
DUBZ : 15 per effort/ 50 singles per effort
BB : DL : 60/35kg or less

*Deadlifts are fast / unbroken reps – if you can not sustain this strip the bar!

Accessory
In Pairs , each buddy is to perform the same movement then move on to the next

8 x BB or DB bicep curls – empty Bar / slow
8 x DB strict press
8 x Ring row
8 x Push up ( rep range that can be achieved unbroken )

Move through the circuit for 3 rounds each / 12 or so minutes

*Dont chase intensity, chase quality reps with a controlled tempo through out. keep it real!

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