EQUIP: Barbell (initial load only - your choice), optional: KB for Pistols (35/26), SB (30/20)
WARM-UP:
*Active Stretch
-then:
*400m Run
*10 x Front Squat (w/ initial BB load)
*10 x Back Squat (w/ initial BB load)
*10 x OHS (w/ initial BB load)
-then: warm-up movements for WOD individually
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NEW YEAR’S EVE WOD:
31 Rounds For Time (50:00 Limit) -
(Must increase weight after every 10 reps and complete all 10 reps at that weight; increase weight a 3rd time for one final rep of each movement for the 31st round (1RM))
(You may not have your re-loads ready/ set aside prior to the WOD. After your first 10 reps, it’s first come - first served to find your reload weight. This allows for built-in rest, and it doesn’t deplete our stock of bumpers from the outset. It’s also motivation to go fast…make sure the desired plates are still available for you.)
1) 1 x Pistol (R leg)(Rx+: weighted (35/26))
2) 1 x Pistol (L leg)(Rx+: weighted (35/26))
3) 1 x Burpee-Lateral Bar Hop (L)
4) 1 x Burpee-Lateral Bar Hop (R)
5) 1 x Barbell Push-Up
6) 1 x BB Roll Out (a.k.a. "Evil Wheel)
7) 1 x Pendlay Row
8) 1 x Deadlift
9) 1 x Power Clean
10) 1 x Hang Squat Clean
11) 1 x Shoulder to OH
12) 1 x Pressing Snatch Balance (mod: OHS)
Score = a) Time AND b) Sum of 4 Loads
Erin’s Score: a) 43:29 Rx+ AND b) 450# (95, 105, 115, and 135)
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FINISHER:
AMRAP IRT (of the 50:00 from above) -
*12 x Burpee-Pull-Up
*31 x Lateral BB Hop (Rx+: Hold Slam Ball (30/20))
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