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

 

 

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