Classes today are only at 0530 and 0900
Conditioning:
“Dominating starts NOW!”
Buy-in:
40/32 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
Compare to Tuesday, 02 January 2018
*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
42:14
63# snatch
45# KB
Mod HSPU
Single unders
Mod pull ups
Mod pistols
73# back squat
Felt good after taking 6 days off. Happy New Year Everyone!
46:01,
73# squat snatch but did catch in squat each time
1 ab mat for HSPU (shoulda used mat and towel)
113# backsquat
Did do 16# WB to 11’ and all pistols!
Thanks for loading our bs bar T! That saved me some time.
Happy New Year everyone!
41:42
73# snatch, 133# backsquat (failed to get 138 into back rack)
Didn’t pay attention and did WBS to 9ft
HSPU With 1abmat
NTFS- getting the bar overhead for the BS was terrible. Don’t hurt yourself again.
Went about 85% because of KO this weekend and coming off being sick for a week.