18th November 2019

WOD WOD, November 19, 2019

Dumbells n Dubz

Warm-up
A) Bike 4 x 30/30
B) Squat Prep :2 Sets of

10m Lateral Band walk/side
20 Second Shoulder tap
10m Banded walk forward / backward
20 Second side plank L
10 x Banded Glute Bridge
20 Second Side plank R

Back Squat (Weight)
E3M x5 – 50-60%
Set 1: 4 Reps
Set 2: 8 Reps
Set 3: 12 Reps
Set 4: 8 Reps
Set 5: 4 Reps

*After each set perform 10 banded pull aparts

Metcon (Calories)
Cardio Option (
3-2-1 min on any machine
3-2 min rest between
*Score equals total cals
Metcon (Time)
3RFT:

50 DU
10 SA DB squats
35 DU
10 DB hang clean and jerks
20 DU
10 Burpees over DB
2min rest after each round

Rx 22.5/15
15min cap

OPTIONS:

Dubz : 20/15/10, or 50-40-30 singles
DB : Reduce load

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