30th August 2018
WOD WOD, August 31, 2018
Chest days are the best days
Bench Press (Weight)
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
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