Class schedule this week is: Normal classes on Monday; 0515 and 1200 classes only on Tuesday; 0900 class only on Wednesday at LaFortune Stadium*; classes return to normal starting Thursday.
*Please sign-up for Wednesday’s WOD for accountability
General Warm-up:
Run 400/Row 500
10m Spiders
10 Army T push-ups
10 Sit-ups
10 Squats
10 Shoulder press w/T’s
10 Pull-ups
…then…
Ski erg 300m
10 Wall-ball shots
8 Alternating Pistols
6 Handstand push-ups
40 Jump rope
10 PVC passovers
10 PVC windmills
10 PVC overhead squats
Specific Warm-up:
10 Power snatch (45/33)
8 Overhead squats
6 Power snatch ride down (75/53)
4 Squat snatch (95/63)
3 Squat snatch (115/78)
2 Squat snatch (135/93)
1 Squat snatch (155/103)
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 Monday, 31 December 2018
*Add and repeat follows this pattern: 1,1,2,1,2,30,1,2,30,4,1,2,30,4,5,…
Weight on snatch should be between 60-70% 1RM. Weight on Back squat should be between 50-60% 1RM. No racks for back squats. Must add weight to snatch bar, clean, and complete.
Mobility:
Couch Stretch
Overhead Distraction
Spine Smash
Post time and experiences to comments
43:03
Mods: 73# Snatch, SU, 45# KB, 1 ab mat, GHDs to parallel, 103# backsquat
HSPU, snatches, and C2B felt easier this year.
I love this wod. For me this will be a HUGE accomplishment when the day comes I can do this Rx. One day!
34:37 Rx
Not a PR, but I am glad I was able to do all squat snatches at 155. Didn’t miss any.
Great sweat WOD!
44:03 scaled with 85# snatch, 70# kb, 20# wb at 11 ft, scaled pistols and ghds, 135# bsq. On a side note did all dubs unbroken