15th June 2020
WOD WOD, June 16, 2020
Tuesday
Warm-up
Deadlift (5×5 @ 60%)
E3M x5
After each set, complete:
10 Banded pull aparts + 20sec skip/DU
Metcon (Time)
WOD – 4RFT
30 x Dubz
9 x DB snatch R
15 x Burpee
9 x DB snatch L
30 x Dubz
REST 60
Rx 22.5/15
*14min cap
Modify:
DU: 50 Singles
DB Sn: Reduce load
Burpees: Nurpees
DU: 50 Singles
DB Sn: Reduce load
Burpees: Nurpees
Post WOD PUMP
AMRAP 10 M4M w/ a partner
10 Seated pause banded rows
10 DB Tricep extensions
10 DB RDL’s (hold both heads)
30 single skips
10 RDL w/ a plate
10 Bent over rows w/ a plate
10 Chest to overhead w/ a plate
5 Nurpees
*5/10kg max