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31 December 2019

31
Dec

31 December 2019

 

31 December 2019

Warm-up:  3 Sets: Block Run, 15x Wall ball push press, 12x Overhead Lunge with Wallball, 12x Push-ups

Strength: 14-10-10-6 Single arm DB Strict Press increase weight slightly on last 2 Sets if possible. (complete half the reps on one arm then half the reps on the other arm). 28-20-20-12 GHD Sit-ups in between sets

Stamina: 4 Rounds, not for time: 20x Weighted dip, 20x Alt. DB Plank Row, 20x Wall Ball sit up shots. 

WOD: 16:00 Ascending ladder: 

  • 1x Power clean (155/105)RX (185/135)ARX
  • 2x Alternating Dumbbell Snatch (50/35)
  • 3x Wall Ball (14/10) – YES, Lighter!!!!
  • Run to the End of the Parking Lot and Back 

1,3,4…1,4,5….1,5,6….1,6,7…

Scoring:  If you make it through the second number, that is the Round, PLUS any Reps

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

 

 

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