16th August 2018
WOD WOD, August 17, 2018
Chest Day BRUH
Bench Press (Weight)
Metcon (AMRAP – Rounds and Reps)
AMRAP in 10 Minute
5/3 x Burpee Muscle Ups
10 x D/B Snatch 22.5/15kg Alternating
30 x Dubz
OPTIONS:
BMU : Burpee Bar Muscle up / Burpee Pull up / Burpee jump pull up
DB : reduce load
Dubz : 15 Reps / 60 x Dubz
Every 3 Minutes x 6 Sets
Set 1 : 5 Reps @ 55 %
Set 2 : 5 Reps @ 65 %
Set 3-4-5-6 : 5 Reps @ 72-75 % 1RM
*After each set :
3 x Weighted Pull Ups
OPTION :
3-5 x Bodyweight Pull Ups
3 x Banded Pause Strict Pull Ups
5-8 x Ring Rows