Tuesday, 02 January 2018

To be your best in 2018, the work starts here!

Classes today are only at 0630, 0900, and 1200.

 

Conditioning:

“Dominating starts NOW!”

Buy-in:

40/25 Calories Biked

 

…then, in an add and repeat style*, complete the following:

1 Squat Snatch (155/103)

2 Strict Handstand Push-ups

3 Double Unders x10

4 Kettlebell Swings (97/62)

5 GHD Sit-ups

6 Wall-Ball Shots (25/16) @ (12/11′)

7 Chest-2-Bar Pull-ups

8 Alternating Pistols

9 Burpees-Over-Bar

10 Back Squats (205/133)*

 

…then, Sell-out:

500m Row

 

For Time

*Add and repeat follows this pattern: 1,1,2,1,2,30,1,2,30,4,1,2,30,4,5,…

No racks for back squats. Must add weight to snatch bar, clean, and complete.

 

Flexibility/Mobility:

Couch Stretch – 1:30/side

Overhead Distraction – 1:30/side

Spine Smash – 2:00

 

 

Post time and experiences to comments

Comments

  1. 38:11 mod squad major to save body for competition
    65# snatch, HSPU w/ 1 ab mat, 45# KB, 14# WB, ring rows, 105# squat

    Great work!

  2. 41:29
    93# snatch 113# BSQ
    HRPU

  3. liliana says:

    43:34 snatch 53# hspu 14/16 box, singles, 35# Russian, 10lb wb, jumping 24 and 45plate, pistols 14 box, back sq 83#

  4. White Ape says:

    34:29 Rx
    That was tiring! Squats were heavier than I imagined. And I rowed slower than I thought I would. Missed first and last snatches. Got to bar and didn’t set up right. Just “grip and rip” style. “Focus Daniel-son”

  5. RhondaMomma says:

    32:16 MOD ( I think..)
    32# Snatch
    72# BS
    Many more…as knee is giving me a little trouble 🙁

    I forgot about the row at the end..was not mentally prepared..and so it was awful!

    BUT…a great WOD to start 2018! Loved it!

  6. 36:49 Scaled
    135 lbs Snatch
    53 lbs KB
    20 lbs WB
    185 lbs BSQ

  7. Awesome workout – exhausting mentally and physically…

    39:47.. would’ve been sooner but I accidentally did round 9 twice before moving to round 10 =\ so extra work.
    Mods: 63# Snatch, HSPU’s on 2 abmats, KB’s @ 45#, 14# WBs at 11′, jumping/kippingish C2B off 24″ box, did the 8 pistols holding a 10# weight first time around, then went to off a 24″ box, BSQ at 98#

    So many modifications, but felt good with the squat snatches!

  8. darrenandtara says:

    T. 45:14. Mod 63# & 113#. 1 ab matt. Russian KBS

    D. Participant. Mod city

  9. allylegg says:

    I have zero idea on what my time was but, I was slow for sure.
    Mods 63# snatch
    1 abmat hspu first two rounds then 2 abmats the remaining rounds
    45# KB
    Jumping c2b off 24” box
    98# back squat

  10. I was there RX but DNF….adulting

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