Friday, 31 December 2021

Class time is at 0900 only today

Normal schedule resumes tomorrow



“Dominating starts NOW!”


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) @ (11/10’)

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 Friday, 01 January 2021

*Add and repeat follows this pattern: 1; 1,2; 1,2,30; 1,2,30,4; 1,2,30,4,5; and so on….

Weight on snatch should be between 75-85% 1RM. Weight on Back squat should be between 60-70% 1RM BSQ. No racks for back squats. Must add weight to snatch bar, clean, and complete.



Post results and experiences to comments


  1. 58:16
    95# snatch, Pike HS on box, PLU.
    Slowest time on board but I am happy with myself! Stronger than last year!!
    Goodbye 2021!

  2. 54:56
    Did 9 out of the 18 strict HSPU Rx!!
    Everything else RX! CTB UB.
    I have wanted to complete this WOD Rx for 6 years. I’m getting closer every year. So pleased with how the squat snatches went! Caught each one in a squat and only failed 1!!!!
    Happy New Year!

  3. Michelle Milstead says


    Yikes, I was slow moving today! I attempted 63# snatches and the very first 2 attempts I got in my head and failed. Went down to 53# and completed all snatches at that weight successfully . They felt great at 53#. 2022 will be my year for DU’s. DU’s took me FOREVER because I did single single double.

    20″box on toes HSPU mod
    45# KB for 2 rounds and then had to go down to 35#
    Green band PLU

  4. White Ape says

    This WOD is one of my favs! I had to modify a lot due to ACL surgery.
    Here goes…
    Bike rx lol, power snatch 95, HSPU rx, 2:1 singles for first 4 sets then went to 1:2 low step ups due to knee aching, kbs at 62, GHD rx, wbs 20# at 11’ full sq!, c2b rx, pistols mod with toe behind, burpees rx, BSQ at 95# full sq!, row rx

    Time was 37:04, I went at a good pace. Definitely could have gone faster, but feel kind of guilt modifying this much and then trying to smoke it. Lol! 🙂

    Goal is to be all rx again and set PR next year!!

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