3rd November 2019
WOD WOD, November 4, 2019
Dumbells n Dubz
Warm-up
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
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
B) Glutes / Squat Prep