6th January 2019
WOD WOD, January 7, 2019
The Monday Hustle
Metcon (AMRAP – Reps)
AMRAP in 3 Minutes x 4 rounds:
5 x Lateral Burpees over Bar
30 x Dubz
15 x DL 70/45kg
30 x Dubz
Max Rep Lateral Burpees over Bar
****REST 2 MINUTES****
***Score equals total burpees***
RX PLUS : 82.5/55kg
Scaling:
DUBZ : 15 per effort/ 50 singles per effort
BB : DL : 60/35kg or less
*Deadlifts are fast / unbroken reps – if you can not sustain this strip the bar!
Accessory
8 x BB or DB bicep curls – empty Bar / slow
8 x DB strict press
8 x Ring row
8 x Push up ( rep range that can be achieved unbroken )
Move through the circuit for 3 rounds each / 12 or so minutes
*Dont chase intensity, chase quality reps with a controlled tempo through out. keep it real!