Happy New Year!!
Class TODAY is at 0900 ONLY.
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, 31 December 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….
No racks for back squats. Must add weight to snatch bar, clean, and complete.
Post results and experiences to comments
39:36 Rx!
Been working on completing this WOD Rx for 7 years and today it finally happened! I am very happy with this! Back in 2019 I thought it was going to be very hard to complete this WOD as prescribed, and to reach it today brings me a huge sense of accomplishment!
Everything but DUs UB each round and didn’t fail any snatches this year.
NTFS: go faster on transitions but definitely on bike!
Happy New Year Apes! Never give up on your goals! ❤️
I love this! You set a goal and never gave up! Strong work, sis!!
1:07…?
Got soft in the bottom of my squat snatches, they were frustrating but I kept trying. Mod C2B and HSPU. Working on pistols and they look pretty good. Front squatted 103#.
If you saw my emotions today you’d aw some very raw feelings. You can not hide you crap. We love to come in to the gym, be debriefed, and don’t think about anything when it can be so beneficial to let that all come to the surface. It’s uncomfortable, it can be very uncomfortable to do that but it’s a beautiful thing. Even through all those emotions I still finished the workout. The word that came to my mind was Tenacity. I just kept telling myself to be tenacious. The emotions were already there so let’s take ‘em to the end. I hope if anyone in the gym is feeling overwhelmed at some point, you still make it to the gym. Cry during the workout. But come to the gym.
So proud of you for taking a breath and finishing! You are getting physically stronger and mentally tougher too. I hope you are proud of your growth! I see it. I see you. 2023 is gonna be a great year for you!
Love this so much Megan! And love you girl! We ARE a family, through thick and thin. ❤️
Definitely tenacious. Proud of you!
I am very proud of you for not quitting!! It can be really tough to continue when nothing feels right! Strong work!
Finished in 48:16
modified bike to 24 and row to 400
Kudos to all who showed up and did this WOD to start your year out strong.
Loved working out with all of you !
Vernice you are awesome! I love that you are always up for any challenge!
It was so great seeing you today! I loved being able to finish strong with you. Thanks for the push on the rower!
My time last year was 50:15 and this year it was 42:24 with less mods. Last year I couldn’t do the 45# KB and this year it was no problem. Last year I did the 12# WB and this year I did 14#. Last year I did the 20″ box on HSPU and this year I did 24″ My dubs aren’t where I want them yet but I was faster on them this year. I still need to work on that. My goal next year will be to do the 63# snatch. This year I did 53# and they felt good. 83# back squat. I’m super happy with this progress. Cheers to a stronger, fitter, faster 2023 Apes!
Love seeing your progress and your comparison to last year! You ARE so much stronger! Bring on 2023! ❤️
32:36 modified
I had a lot of modifications due to shoulder rehab, so here goes:
Did great on bike. Each round: PVC squat snatch, 11# SP, 60 singles, high Russian swings at 44#, GHD rx, WB to 9’ 12#, ring rows, heel touching on toe pistols, burpees rx, front squats at 80#. Toed at 1:50/500m pace. I definitely could have gone harder, but my Coach is t allowing me to push ANY limits yet. 😉
Great class today!! Happy New Year!!!!
Haha! Strong work!
51:54 @95#/175#