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16th August 2018

WOD WOD, August 17, 2018

Chest Day BRUH

Bench Press (Weight)
Bench Press / Weighted Pull up

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

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

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