Hell’s Bells

16
Nov

Hell’s Bells

KB Snatch Practice

3 rounds of:
30 Kettlebell Swings (50/35#)
20 Burpees

2 rounds of:
40 Kettlebell Thrusters (50/35#)(20 per side)
30 Ring Rows

1 round of:
50 Kettlebell Snatches (50/35#)
40 Box Jump Overs (24/20”)

Q: But my KB snatch isn’t heavy. Can I use a different kettlebell for the first part?
A: No. Get better at KB Snatches.

Ladies – we are hosting a Pelvic Floor and Core session on Nov.27 from 3-4pm. This is an excellent seminar with a ton of information that you can put into use. The cost is $25 (cash only) and can be paid to any trainer. Message Kevin if you have any questions.

Pelvic Floor and Core Seminar Advert

25 Responses

  1. Shawn J

    Group WU
    KB Snatch Practice

    3 rounds of:
    30 Kettlebell Swings (35#)
    20 Burpees

    2 rounds of:
    40 Kettlebell Thrusters (35#)(20 per side)
    30 Ring Rows

    1 round of:
    50 Kettlebell Snatches (35#)
    40 Box Jump Overs (24”)

    28:00

  2. Mario B.

    Group WU
    KB Snatch Practice

    3 rounds of:
    30 Kettlebell Swings (40#)
    20 Burpees

    2 rounds of:
    40 Kettlebell Thrusters (40#) Left Arm was hurting, so did 30 with the Right as per Patrick Scale! Thanks
    30 Ring Rows

    1 round of:
    50 Kettlebell Snatches (40#) (More with the right arm then left)
    40 Box Jump Overs (20”)

    30 Min Cap…had 34 Box jumps in!

    (Note for future self, try with #35)

  3. MARK D

    MOB + Group WU & MOB

    KB Snatch Practice

    3 rounds of:
    30 Kettlebell Swings (50/35#) – 40#
    20 Burpees

    2 rounds of:
    40 Kettlebell Thrusters (50/35#)(20 per side)
    30 Ring Rows

    1 round of:
    50 Kettlebell Snatches (50/35#)
    40 Box Jump Overs (24/20”)

    DNF – Completed 30 KB Thrusters

  4. Christie

    MOB + Group WU
    This ended up being a one arm WOD for me with a really sore shoulder …

    3 rounds of:
    30 Kettlebell Swings – Scaled to 20# Russian Swings
    20 Burpees – Scaled to 10 ‘one arm’ burpees

    2 rounds of:
    40 Kettlebell Thrusters – 20# all on right arm
    30 Ring Rows – One Arm Ring Rows

    1 round of:
    50 Kettlebell Snatches – Scaled to 40 with one arm 20#
    40 Box Jump Overs (24/20”) – 18′

    Time: 28:21.

    Thanks for the options Kevin! Sweaty mess.
    Shoulder felt OK up until those box jumps, the impact was really painful.

  5. 3 rounds of:
    30 Kettlebell Swings – 30
    20 Burpees

    2 rounds of:
    40 Kettlebell Thrusters (30#)(20 per side)
    30 Ring Rows

    1 round of:
    50 Kettlebell Snatches (30#)
    40 Box Jump Overs (20”)

    24:07

    I think my form is a bit off and might have some bruised forearms but Patrick helped me out 🙂

    Thanks Patrick!

  6. Bre

    3 rounds of:
    30 Kettlebell Swings – 20
    20 Burpees

    2 rounds of:
    40 Kettlebell Thrusters (20#)(20 per side)
    30 Ring Rows

    1 round of:
    50 Kettlebell Snatches (20#)
    40 Box Jump Overs (20”)

    19:00

    ** heavier next time thought the snatches were gonna be harder when I got there but wasn’t horrible

  7. Kevin

    WOD Rx’d
    29:56

    Holy moly that was rough.
    WOD 1 – unbroken in 7ish min
    WOD 2 – a whole lot of NOPE. Very broken throughout.
    WOD 3 – had 4 minutes left to get it done. Burned through the snatches in 4 sets and BJO’s were quick.

  8. Hannah

    KB Snatch Practice

    3 rounds of:
    30 Kettlebell Swings 15lb
    20 Burpees

    2 rounds of:
    40 Kettlebell Thrusters (20 per side)
    30 Ring Rows

    1 round of:
    50 Kettlebell Snatches
    40 Box Jump Overs (24/20”)

    25:54

  9. Gilles

    mob
    group mob
    KB snatch pratice
    3 round
    30 KBS 30#
    20 bupees
    2 round
    40 KB thruster
    30 ring row
    1 round
    50 KBsnatch
    40 box jump over
    time 22:45

  10. Shane H

    Wow, that was a crazy Wod!!!
    26:13

    had to modify thrusters due to shoulder.

    Thanks Patrick, great class and great work everybody!!

  11. Heidi

    WOD with 20# KB
    Time = 28:48

    That out right sucked. KB swings & burpees were good, but went down hill fast at KB thrusters and snatches. A near face plant on the box jumps was fun too 🙁
    For future self reference, the 20# KB was about right….do not go heavier!

  12. Janet

    3 rounds of:
    30 Kettlebell Swings
    20 Burpees

    2 rounds of:
    40 Kettlebell Thrusters (20 per side)
    30 Ring Rows

    1 round of:
    50 Kettlebell Snatches
    40 Box Jump Overs

    20# KB

    28:47

  13. Marcel

    Group WU
    KB Snatch Practice

    3 rounds of:
    30 Kettlebell Swings (25#)
    20 Burpees

    2 rounds of:
    40 Kettlebell Thrusters (25#) 20 per side
    30 Ring Rows – did first round + 8 reps in second with feet on box, then had to switch to regular

    1 round of:
    50 Kettlebell Snatches (25#)
    40 Box Jump Overs (20″)

    Just under the cap – 29:59

    Thanks Kevin this was a tough WOD.

  14. Blake

    KB Snatch Practice

    WOD @ 35#
    Time 25:54

    Next time maybe I won’t stop after the snatches and maybe not have to re-do 7 or 8 box jumps.

    I think I needed that. Thanks Coach Amanda!

  15. 3 rounds of:
    30 Kettlebell Swings
    20 Burpees

    2 rounds of:
    40 Kettlebell Thrusters (20 per side)
    30 Ring Rows

    1 round of:
    50 Kettlebell Snatches
    40 Box Jump Overs

    15# KB

    25:35

  16. WUx1
    Group WU
    KB Snatch Practice

    3 rounds of:
    30 Kettlebell Swings (30#)
    20 Burpees

    2 rounds of:
    40 Kettlebell Thrusters (30#)(20 per side)
    30 Ring Rows- parallel

    1 round of:
    50 Kettlebell Snatches (30#)
    40 Box Jump Overs (24”)

    Time–> 25:51

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