Hell’s Bells

22
May

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”)

*30 min cap

Compare to Nov.16/16

Denis

32 Responses

  1. Jeff Leger

    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”)

    *30 min cap

    Used 30#. Too light but it was a good cardio WOD.

    20:07

    Fun morning, thanks Kevin

  2. WOD @ 20#, subbed burpees to down-ups, subbed jump overs to step overs

    Completed 17/40 step overs @ 30 min.

    First proper WOD since return…it definitely destroyed me, wobbly legs all through those thrusters lol

  3. Stephdh120

    3rounds 30min cap
    20 kbs(20#)
    10 burpees
    2 rounds
    30 kB thrusters
    20 ringrows
    1 round
    40 kb snatches
    30 box step overs
    Time: 21.47

  4. Gabriel

    WUx1 * 15 + CS

    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 (24”)

    *30 min cap

    WOD with 35#
    (Next time 40#)
    toughest was ring rows

    Time–> 23:49 PR of 2:02

    Thanks Kevin!

  5. Shane Hayes

    Warm up and mobility, practiced some handstand pushups and progressions.
    Group warm up and mobility.
    KB snatch practice.

    Wod: For Time
    3 Rounds of:
    30 KBS Unbroken
    20 Burpees Unbroken finished at 6:40
    2 Rounds of:
    40 Thrusters Did 5,3,2’s with right arm (stability in that shoulder is still not the best) did 5’s and 10’s pretty easily with left hand (normally the weaker one)
    30 Ring Rows haven’t done these in a wod in forever. Finished this part around 20min
    1 round of:
    50 Snatches quick sets
    40 Box Jump Overs steady the whole way only stopped when i fell off the top (very gracefully 😉 haha)

    24:45 which is a pr from the modified version i did last time
    .
    Oh and I was almost exactly double the time on the thruster part than the first part.

    Nice big 6am class this morning.

    Thanks for the great class Kevin!!

  6. Del

    KB Snatch Practice

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

    2 rounds of:
    40 Kettlebell Thrusters (40#)(20 per side) 5s
    30 Ring Rows 5s

    1 round of:
    50 Kettlebell Snatches (40#) 5 per arm UB
    40 Box Jump Overs (24”)

    27:18

    Thanks Kevin!

  7. Fred

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

    2 rounds of:
    40 Kettlebell Thrusters (50/35#)(20 per side) – sets of 5
    30 Ring Rows – 10-5-5… down to 3-2 at the end

    1 round of:
    50 Kettlebell Snatches (50/35#) – sets of 5 alteranting
    40 Box Jump Overs (24/20”) – steady pace

    *30 min cap
    Used: 35#
    Time: 27:29

    Notes for next time:
    – Push KBS in the first (2) warm-up rounds
    – KB Thursters… not as bad as thought… push first sets to 10’s

    Great workout… thanks Kevin!

  8. Kevin

    WOD Rx’d
    26:07 (almost 3 min PR!)

    KBS – UB
    Burpees – Steady
    Thrusters – 5’s the whole way (started left)
    RR – 12+10+8
    Snatch – 15+15+10+10
    BJO – First 20 went with a jump and turn. Last 20 were lateral jumps.

  9. Angela Steeves

    KB Snatch Practice

    3 rounds of:
    30 Kettlebell Swings (50/35#) 15#
    20 Burpees (10)

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

    1 round of:
    50 Kettlebell Snatches (50/35#) (40)
    40 Box Jump Overs (24/20”) (30)

    *30 min cap
    Time 23:16

  10. GillesGautreau

    mob wux1
    KB snatch pactice
    3 round
    30 KBS 30#
    20 burpees
    2 round
    40 KB thruster
    30 ring row
    1 round
    50 KB snatch
    40 box jump over ( step )
    22:11
    44 sec PR

  11. WOD Rx:
    27:26

    KBS: 20-10, 20-10, 15-15
    Burpees: steady
    Thrusters: 5s 1st rd, 10s 2nd rd
    Ring rows: 20-10, 10-10-10
    Snatches: 5s till 30 then 7-7-3-3
    BJO: turning until 30 then went lateral to finish

    This was no joke 😵

    Morning workout at home:

    Pause front sqauts x2 w/ 3 sec pause
    135-155-175-195-205#

    Hang squat clean
    125-145-155# x2
    175-185-195# x1

    3 rounds:
    15 hang squat cleans (95/135#) (10-5, UB, UB)
    15 burpees over bar (steady)

    Space is limited so Matt and I went round for round and just tried to hold a faster pace.

  12. Aubrey

    Bar bell class…lots o snatches
    45 birthday burpees…..HBD Reno!
    mob wux1
    KB snatch pactice
    3 round
    30 KBS 30#
    20 burpees
    2 round
    40 KB thruster
    30 ring row
    1 round
    50 KB snatch
    40 box jump over
    25:32
    3 sec PR and #15 more then 2016, one tough burner….
    Thanks Blake

  13. Andre L

    3 rounds of:
    30 Kettlebell Swings 35#
    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 24”

    29:50 just under the time cap, this was a real tough one.

    Thanks Blake.

  14. Blake

    WOD:

    3 rounds of:
    30 Kettlebell Swings 40#
    20 Burpees

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

    1 round of:
    50 Kettlebell Snatches
    40 Box Jump Overs 24”

    26:33 – Definitely felt mentally tougher solo with no music

  15. Heidi

    WOD with 20# KBS
    Time = 26:14…..compare to last time (Nov/16 I think) at 28:48, so I’m pretty happy about the PR.
    Same note at last time, 20# is sufficient weight!

    Burpees were tough, but kept them steady & took big breaths at top helped
    KB Snatches were awkward.

  16. Josh L

    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 (24”)

    *30 min cap

    WOD with 25#

    25:54

  17. Crystal

    WOD
    3 rounds of:
    30 Kettlebell Swings 25#
    15 Cal Bike

    2 rounds of:
    40 Kettlebell Thrusters 25#
    30 Ring Rows

    1 round of:
    50 Kettlebell Snatches 25#
    40 Box Jump Overs
    27:05
    Thanks Manda for the sneakers and some ACDC…That was a bitch of a WOD

  18. Kristen

    WOD
    3 rounds of:
    30 Kettlebell Swings 20#
    20 Burpees

    2 rounds of:
    40 Kettlebell Thrusters 20#
    30 Ring Rows

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

    30:01 (finished last box jump over right after the time cap)

  19. Jeff Leech

    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”)

    *30 min cap

    26:19 rx

  20. Kelly B

    Barbell Club

    Power Snatch
    3 sets of 5
    55-65-75#

    Snatch High Pull
    3 sets of 5
    85-105-115#

    Hang Power Snatch + Snatch grip push press + OHS
    55-55-55-55-55-65#

    Cashout: 45 Birthday Burpees for Rino!

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