20th November 2018
WOD WOD, November 21, 2018
Dubzy Helen
Weighted Pull-ups (Weight)
Metcon (Time)
Midweek Spice – 16 Minute cap finished or not
3 Rounds for time:
30 x Dubz
Run 200m with sandbag or deadball 20/10kg
15 x Swings 24/20"
Run 200m with sandbag or deadball 20/10kg
10 x Pull Ups
OPTIONS :
RX PLUS : Chest 2 Bar
Dubz: 15 Reps / 60 Singles
Run : No sandbag
Swings : Reduce load
Pull Ups : 5 Reps OR 10 x Ring Rows
COOL DOWN
Banded Lats x 2 Mins per side
Wall Squat – lying on back – 2-3 minutes
Wall Squat – lying on back – 2-3 minutes
3-3-3-3-3-3
Record top weight
*Any Grip Permited
OPTIONS:
6 x 3 @ body weight
6 x 3 Pause Banded
*PRACTICE DUBZ IN REST PERIODS