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
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