14th June 2018
WOD WOD, June 15, 2018
Fruit Cake Fridays
Warm-up
Coach K Double Dip Prep
3RM Weighted Dip (Weight)
3 Rep max weighted dip from box platforms
Every 2.00 x 7 sets:
3 x Weighted Dips
Set 1 @ Body weight, add load as you progress
OPTIONS :
1. 3 Reps at BW every set + 10 second hold
2. 3-x Bench Dips + 10 Second hold of boxes
Metcon (Time)
5 Rounds for time – 15 Minute cap
50 x Dubz
10 x Shoulder 2 Overhead 52.5/35kg
REST 60 SECONDS
RX PLUS : 3/1 x Muscle Ups each round
OPTIONS :
BB: Reduce Load – Unbroken
Dubz : 25 / 75 x Singles
COOL DOWN
5 x 10 Banded pull apart