1st July 2019
WOD WOD, July 2, 2019
Double Doozy
Warm-up
Back Squat (Weight)
Every 2:30min
1×2 @ 50%
1×2 @ 60%
1×2 @ 70%
1×2 @ 80%
1×2 @ 90%
1×2 @ 95%/ new 2RM
1×2 @ 50%
1×2 @ 60%
1×2 @ 70%
1×2 @ 80%
1×2 @ 90%
1×2 @ 95%/ new 2RM
*Have a spotter or 2 ready
*If you max early, do 1×2 @ 70% for dropset
Metcon (Time)
Cardio Option: Ski Conditioning:
3 rounds
30/24cal
3min rest
Metcon (Time)
Body weight Burner – 10 cap
100 DU
50 Air squat
25 Burpees
50 Lunges
100 DU
OPTIONS:
Dubz : 50 / 150 x singles
Core / Stability
90/30 x 4 Sets
30 Second Side or Star Plank L
30 Second Side or Star Plank R
30 Second Plank
30 Second Rest
30sec bike/ski
30sec mountain climber
B) Groups of 3 : 30sec on/30sec off x3
Light goblet squats
KB RDL
Banded monster walks