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
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!
41:29
93# snatch 113# BSQ
HRPU
43:34 snatch 53# hspu 14/16 box, singles, 35# Russian, 10lb wb, jumping 24 and 45plate, pistols 14 box, back sq 83#
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”
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!
36:49 Scaled
135 lbs Snatch
53 lbs KB
20 lbs WB
185 lbs BSQ
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!
T. 45:14. Mod 63# & 113#. 1 ab matt. Russian KBS
D. Participant. Mod city
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
I was there RX but DNF….adulting