30th September 2019
WOD WOD, October 1, 2019
DUDT
Metcon (Weight)
WOD Prep Lifting
E2M x6
1 Deadlift
1 Hang power clean
1 Shoulder to overhead
*Working up to heavy set
Metcon (AMRAP – Reps)
2min on/2min off x 5:
12 Deadlifts
9 Hang power cleans
6 Shoulder to overhead
Max DU in remaining time
Rx 50/35
Rx+ 60/42.5
*Another perfect chance to practice DU’s
*Don’t just go Rx+ but get 0 DU’s cause it’s too heavy
*BB should flow aiming for unbroken efforts
OPTIONS:
BB: Reduce load
DU: Practice/Singles/Ski
COOL DOWN
3min per side KB/Foam roller calf smatch
3min per side ball/foam roller lat smash