3rd December 2018
WOD WOD, December 4, 2018
Cluster Buster
Power Clean (Weight)
Metcon (AMRAP – Reps)
7 Minute Ascending AMRAP
35 x Dubz
3 x DL @ 82.5/55kg
35 x Dubz
6 x DL @ 82.5/55kg
35 x Dubz
9 x DL @ 82.5/55kg
35 x Dubz
12 x DL …..
SCORE EQUALS TOTAL DEADLIFTS
RX PLUS : 100/65kg
OPTIONS:
DL : 70/45kg, 60/35kg or less
Dubz : 20 reps or 60 singles
SCORING:
3=3
6=9
9=18
12=30
15=45
18=63
21=84
24=108
1 x PC Cluster ( 4 reps )
1 Rep
REST 10
1 Rep
REST 10
1 Rep
REST 10
1 Rep
Loads / Percentages:
Set 1 : 50 % 1RM
Set 2 : 60 % 1RM
Set 3 : 70 % 1RM
Set 4/5/6 : 75-80 % 1RM
No missed reps – this format allows for technical development , if its messy peg it back