Classes today are: 0900 and 1200 only. Regular schedule resumes tomorrow, Saturday.
“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
30 Double-unders
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 or Front Squats (205/133)*
…then, Sell-out:
500m Row
For Time
Compare to Wednesday, 01 January 2025
*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/front squats. You must add weight to the snatch bar, clean it, and complete it.
†Levels:
- Intermediate/70+ Advanced: (135/93) squat snatch, (72/53) kettlebell, (20/14) wall ball, chin-over-bar pull-ups, (165/108) back squat
- Beginner/70+ Scaled: (105/68) power snatch, 1:1 single unders, (62/45) kettlebell, (16/10) wall ball to (10/9′), banded chin over bar pull-ups or ring rows, (135/93) back squat
Post results and experiences to comments
32:15 Rx (1:16 PR!)
Kept bike over 60 for first half and the at 57 for second half.
Didn’t miss any snatches and everything UB. Felt nice and smooth today!
Congrats on another PR! Strong work Coach! 🦍💪🏼
Oof 55:06 Rx-ish
One an mat for HSPU
10 min slower than last year
9 months post accident. I’m happy with this performance. I stayed intentional about my movements focusing on correct form/muscles firing. Pistols on my right leg are still hit or miss. Belt for the squats helped. Snatched got better/more comfortable.
46:20 scaled
All weight RX. Had to scale HSPU to an abmat, pistols to a 14” box.
Went slow and controlled.
Did 133lb back squat
39:36 beginner #’s
I went higher on the wall balls to work that skill! Everything felt great and I’m glad I modified appropriately, this was a tough one!!
33:01
Adv Rx
Almost a minute off last years time. 😏
I had 3 missed snatches bc I rushed them. Caught twice on round one of doubles, and then one more time in round 5 I believe. I pushed pretty hard on the row to try to make up some time, and I kept the bike above 65 like I said to last year. I just need to not rush the snatches.
35:22
Leg hook on alt pistols
1 ab mat on HSPU
RX on all weight, No missed snatches 🙂
Did FS & had to break up, next time do BS