3rd November 2019

WOD WOD, November 4, 2019

Dumbells n Dubz

Warm-up
A) Dynamic Full Body
B) Glutes / Squat Prep
Back Squat (Weight)
E3M x 5

6 Back squats @ 50-60%
* 3 box jumps for height after each set
*Back squats should be light and fast

Metcon (Time)
Cardio Option Non squatters @ sustain
Row 1000/800m – Rest 120 Seconds
Row 750/600m – Rest 90 Seconds
Row 500/400m

PACING :

Pacing : 500m split should be reduced each round ie:
1. 2.00/2.15 /500m
2. 1.50/2.05 / 500m
3. 1.40/ 1.55/ 500m

Metcon (Time)
For time – 3 rounds

12 DB box step ups
35 DU
8 DB lunges
35 DU
4 DB squats
35 DU

Rx 22.5/15
9min cap

OPTIONS:

Step ups/Lunges/Squats: Reduce weight
DU: 35 Single skips

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