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9 January 2019

9
Jan

9 January 2019

Warm-up: 3 Rounds, 50 Double Unders, 12x Alternating DB Snatch (Light), 12x Alternating DB plank row, Gym bear crawl. (Yes, you will need 2 Dumbbells)

Strength: 7-5-5-3-3 Bench Press – increase weight slightly from last week. 2x GHD Sit-ups in between sets (14-10-10-6-6)

Stamina: 4 Rounds, not for time: 20x Arc ball slams, 50m DB Bear crawl, 30x Alt. Arm deficit push-up (one hand on weight plate, other on the ground, switch hands each rep). 

WOD: 18-15-12-9-6-3

  • Kettlebell swings (55/35)
  • Pull ups
  • Slamballs (30/20)
  • Calorie Row

Cool Down:  5 Sets: Wall Sits: 1:00 on/off

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