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30th August 2018

WOD WOD, August 31, 2018

Chest days are the best days

Bench Press (Weight)
Every 2.30 x 7 Sets

Set 1 : 5 Reps @ 65 %
Set 2 : 3 Reps @ 75 %
Set 3-4-5-6-7 : 2 Reps @ 85-87 of 1RM ( By feel )

*After each set perform

3 x Single arm ring rows per side

Metcon (Time)
3 Rounds for time

60 Dubz
20 burpee to 6"
10 x HPC 60 / 40kg
RX PLUS 5/3 x Muscle Ups

15 Minute cap

OPTIONS

Dubz : 30 reps / 120 x singles
burpee : nurpee
HPC : Reduce load

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