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
