29th October 2018
WOD WOD, October 30, 2018
Dumbelldore
Warm-up
Metcon (Time)
2 Rounds for time – 16 Minute Cap
40 x Dubz
20 x DB Snatch 22.5/15kg
40 x Dubz
20 x Burpee Box jump 24/20"
40 x Dubz
20 x Toes 2 Bar
40 x Dubz
20 x DB Step ups ( Goblet Hold ) 10 each side – same box and bell
REST 3 MINUTES – REPEAT
OPTIONS:
Dubz : 20 Reps / 40-60 x Singles
DB : Reduce Load
BBJ : Nurpee – Step Up
T2B : Kipping knee 2 Chest – TIGHT
Step up – No weight
Core / Stability
4-5 Rounds :
15 x Ab Mat Sit ups
30 Second plank
45 Seconds Rest
20m SA overhead Carry each side
5 x scap pull up + 5 x Strict knee Raises
30 Seconds Dubz
20m SA overhead Carry each side
5 x scap pull up + 5 x kipping knee 2 chest
30 Seconds dubz practice
20m SA overhead carry
5 x Scap Pull up + 5 x Toes 2 Bar