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17th February 2019

WOD WOD, February 18, 2019

“Redlining”

Warm-up
Bench / Deadlift prep
Close Grip Bench Press (Weight)
Every 3MOM x 4 sets :

8-8-6-6 – Record top set of 6

* Chase each set with 12 x DB Single arm rows
* Pause at chest on CGBP, press with speed

Metcon (Time)
3 RFT – 12 Minute cap

60 x Dubz
15 x Deadlifts @ 70/52.5kg
30 x Dubz
10/7 x HSPU

RX PLUS :

DL : 85/62.5kg ( Tap and go / Fast )
HSPU : 15/10 x HSPU

OPTIONS:

Dubz : 30/15, 80/40 singles
DL : Reduce load
HSPU : 1 x Ab mat / Push Ups

COOL DOWN
DL Recovery

2-3 sets

8 x Cat Cow
8 x T spine rotations
8 x Rocking Adductor

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