Double Whammy

23
Nov

Double Whammy

3-5 sets
Bent Over SA DB Row
12-15 reps (R)
Rest 30 sec
12-15 reps (L)
Rest 1-2 min
*15 min

10-20-30-40-50
DB Snatch (switch every 5 reps)
Air Squat
*15 min cap

Mila

28 Responses

  1. Jackie

    WU + MOB & Group WW

    3-5 Sets of 12-15 Bent Over Rows
    10(15), 20(15), 25(15), 25(15)

    WOD
    10-20-30-40-50
    DB Snatch (switch every 5 reps) @20#
    Air Squats

    12 squats left at the 15 minute cap. Finished those off.

    Thank you Kevin! Great class.

  2. Cheryl

    3 sets, Bent Over SA DB Row,12reps:15-20-20-25#

    10-20-30-40-50
    DB Snatch (switch every 5 reps) 20#
    Air Squat
    *15 min cap: 21 squats left at time cap

    Oddly, DB snatch is one of my fav movements.

    Thanks Kevin!

  3. Ryanne

    3-5 sets

    12-15 reps (R)
    12-15 reps (L)
    Rest 1-2 min
    25#, 30, 35#, 35#, 35#

    10-20-30-40-50 – Brown 35#
    DB Snatch (switch every 5 reps)
    Air Squat

    finished with 17/50 Air squats. Finished it after time cap

  4. Jordan Sanipass

    3-5 sets
    Bent Over SA DB Row

    30#,40#,50#,50# x 12 reps

    10-20-30-40-50(35#)
    DB Snatch (switch every 5 reps)
    Air Squat
    *15 min cap

    Time 14:24
    Went 5 lbs lighter, just taking precaution since I messed up my back few weeks ago.

  5. Janet

    3-5 sets
    Bent Over SA DB Row
    12 reps (R)
    Rest 30 sec
    12 reps (L)
    Rest 1-2 min
    *15 min
    20,25,30 and 35#

    10-20-30-40-50 (purple)
    DB Snatch (switch every 5 reps) 30#
    Air Squat
    *15 min cap
    Took the advice to go down a color, solid advice.
    I finished 20/50 squats at the cap

  6. Andre Landry

    3-5 sets
    Bent Over SA DB Row
    12-15 reps (R)
    Rest 30 sec
    12-15 reps (L)
    Rest 1-2 min
    25-30-35-40-40

    10-20-30-40-50
    DB Snatch (switch every 5 reps) 40#
    Air Squat

    14:24

  7. Christie Neate

    3-5 sets
    Bent Over SA DB Row
    12-15 reps (R)
    Rest 30 sec
    12-15 reps (L)
    Rest 1-2 min
    *15 min
    20-25-30#

    10-20-30-40-50
    DB Snatch (switch every 5 reps)
    Air Squat *Subbed Good Mornings
    *15 min cap

    WOD 25# in 14:31
    Thanks Julia!

  8. olivierhuebscher

    Stuck with 40 lbs for the row at wod
    So I went down a level and did the Purple version

    10-20-30-40-50
    DB Snatch (switch every 5 reps) 40#
    Air Squat

    Finished in 12:26

  9. KELLY B

    Bent Over DB Row
    15 reps (R)
    Rest 30 sec
    15 reps (L)
    Rest 30 sec

    15-20-25-30#

    10-20-30-40-50
    DB Snatch (switch every 5 reps)
    Air Squat
    *15 min cap

    Time: 14:30 @ 30#(I had a feeling I needed to go down a level…glad I did)

    Thanks Kevin!

  10. Stephdh120

    12 Bent over Row (R)
    Rest 30 sec
    12 Bent over Row (L)
    Rest 1-2 min
    15-20-25-25#

    Wod 15 mins
    10-20-30-40-50
    DB Snatch (25#) switch every 5
    Air Squats
    Total – at time cap 50 DB snatch & 8 squats

  11. Laura

    5 sets @ 25#
    Bent Over SA DB Row
    15 reps (R)
    Rest 30 sec
    15 reps (L)
    Rest 1-2 min
    *15 min

    10-20-30-40-50
    DB Snatch (left arm only @ 30#)
    Air Squat

    Finished 30/50 snatches. That was a lot of snatches for my poor little left side 😂 grip was gooone!

    Thanks Blake

  12. Joseph McSheffery

    Strength
    15 reps 4 sets bent over rows
    30/40/40/40

    WOD
    10-20-30-40-50
    DB Snatch (40#)
    Air Squats
    10:20

    Joanna suggested we drop a level. I had debated 45# and should have probably gone with it. 40# was good but had more gas in the tank

  13. Frankie

    3-5 Sets of 12 Bent Over Rows
    25-30-35-40

    WOD
    10-20-30-40-50
    DB Snatch (switch every 5 reps) @35#
    Air Squats

    Completed 25 of 50 snatches at cap. Lower back was fired up at the end of the 30s which slowed me down to pretty much a halt. Need to concentrate more during movement and stay on heels even if it means going slower.

  14. Amber G

    3-5 sets
    Bent Over SA DB Row
    15 reps (R)
    Rest 30 sec
    15 reps (L)
    Rest 1-2 min
    10#-12#-15#-20#

    White level WOD
    10-20-30-40
    Hang DB Snatch (switch every 5 reps) = 10#
    Box Squat 14″
    *15 min cap
    14:44

  15. John Hunt

    4 Sets
    Bent Over DB Row
    15 reps (R)
    Rest 30 sec
    15 reps (L)
    Rest 1-2 min
    25-30-35-40

    10-20-30-40-50
    DB Snatch 35#
    Air Squat

    14:35

    Thanks Joanna!!

  16. Aubrey

    3-5 sets
    Bent Over SA DB Row
    12-15 reps (R)
    Rest 30 sec
    12-15 reps (L)
    Rest 1-2 min
    25-30-35-35-35

    10-20-30-40-50
    DB Snatch (switch every 5 reps) 35#
    Air Squat

    14:14

  17. Amanda

    WOD with 30#.. got to 47 snatches in the last round. The advice was for everyone to drop down a level, which I did.. I contemplated going down two levels, and should have.

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