26th June 2018
WOD WOD, June 27, 2018
Lucky Dip
Metcon (Time)
FOR TIME : 12 Minute Cap
100 x dubz
21 / 15 x Ring Dips
15 x Hang Power Cleans 60/40kg
75 x Dubz
15 / 10 x Ring Dips
12 x Hang power Cleans
50 x Dubz
9 / 5 x Ring Dips
6 x Hang Power Cleans
RX PLUS : Muscle Up into Dip
OPTIONS :
Dubz : 1/2 Reps or x 2 Singles
Dips : Deficit Push Ups, Push Ups
HPC : 52.5/35 , 40/30kg or less
Metcon (Time)
Mid line Madness – 10 minute cap
10-8-6-4-2
Strict Knee Raise
*After each set, 20 Second plank
REST 1 Minute
25-20-15-10-5
Ab mat sit up
*After each set , 20 Second plank
Record time
