Class time is at 0900 only today
Normal schedule resumes tomorrow
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) @ (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
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!
So fun today sis! ❤️ I’m so proud of you for pushing those limits today! Stronger every year! Bring on 2022!
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!
50:15
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#
12#WB
Green band PLU
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!!