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
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.
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
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
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!
Christie Neate
This was down a level for KB; glad I did …
olivierhuebscher
I did the same thing and it was a good idea! High volume of DB snatches isn’t the time to be pushing max weight 🙂
Christie Neate
Exactly …great WOD this morning!
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
Kevin
Bent Over Rows x12
25-30-35-40-50#
WOD @ 50#
13:26
That was a tough one on the legs. Man!
Kristen
Bent Over Rox x 12
20#
10-20-30-40-50
DB Snatch 20#
Air Squat
finished 32/50 DB Snatches
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!
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
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
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
GillesGautreau
bent over row DB
12 to 15 rep
25-25-35-40
10-20-30-40-50
DB snatch 40#
air squat
13:25
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.
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
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!!
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
Daniel L Davey
Bent over rows ×15
35-35-40-50
Wod with 50# (brown)
13:56
Marcel
Bent over DB rows
25-35-40-45 x 15 per side
Wod, purple (30#)
Time Cap 15 minutes— DNF 35 snatches.
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.
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
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.
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!
Bent over DB rows
25-30-35-40 x 12/ per side
Wod, purple (50#)
Finished at 13 squats on last set.
**40#
Typo
3-5 Sets of 12-15 Bent Over Rows
30(15), 40(15), 45(12), 50(12), 50(12)
[email protected]
10-20-30-40-50
DB Snatch (switch every 5 reps) @50#
Air Squats
3 Squats of the 50 at Cap.
Thanks Kevin!
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
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.
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
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
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!
This was down a level for KB; glad I did …
I did the same thing and it was a good idea! High volume of DB snatches isn’t the time to be pushing max weight 🙂
Exactly …great WOD this morning!
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
Bent Over Rows x12
25-30-35-40-50#
WOD @ 50#
13:26
That was a tough one on the legs. Man!
Bent Over Rox x 12
20#
10-20-30-40-50
DB Snatch 20#
Air Squat
finished 32/50 DB Snatches
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!
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
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
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
bent over row DB
12 to 15 rep
25-25-35-40
10-20-30-40-50
DB snatch 40#
air squat
13:25
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.
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
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!!
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
Bent over rows ×15
35-35-40-50
Wod with 50# (brown)
13:56
Bent over DB rows
25-35-40-45 x 15 per side
Wod, purple (30#)
Time Cap 15 minutes— DNF 35 snatches.
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.