Movement Review
8 rounds each
40 sec on/20 sec off
SA Floor Press (50/35#) *Alt each round
Russian Twists
Alt. DB Snatch (50/35#)
Skip to content
Fill out the form below to get started
Take the first step towards getting the results that you want!
Start here
Book a free intro today so we can learn all about you, your goals and how we can help you reach them
8 rounds each
40 sec on/20 sec off
SA Floor Press (35#) *Alt each round
Russian Twists 25# plate
Alt. DB Snatch (35#)
12-12-10-10-9-9-10-10 = 82
16-16-17-18-18-18-18-20 = 141
11-11-11-12-12-12-12-13= 94
Total 317
8 rounds each
40 sec on/20 sec off
SA Floor Press *Alt each round
40#- 14,14
50#- 12,12,10,10,10,10
Total 92
Russian Twists-25#
14,15,16,15,16,16,18,21= 131
Alt. DB Snatch
40#-14,14,16,16,16,16
50#-12,14
Total 118
Total reps: 341
8 rounds each
40 sec on/20 sec off
1. SA Floor Press (30#) *Alt each round
2. Russian Twists (25# plate)
3. Alt. DB Snatch (30#)
1. 13,13,14,13,14,14,15,15 = 111
2. 20,20,20,20,20,20,20,22 = 162
3. 12,12,10,12,10,10,10,12 = 88
Total: 361
Thanks Ingrid. Happy Friday 🙂
QOD: All 3
WOD @ Brown
8 rounds each
40 sec on/20 sec off
SA Floor Press *Alt each round -50# DB
10-10-9-9-9-9-9-10=75
Russian Twists-25#
20-20-20-20-20-22-24-28= 174
Alt. DB Snatch -50# DB
12-10-10-10-10-11-11-12=86
Total reps: 335
Merci Ingrid!
8 Rounds each 40 sec on/20 sec off
-single arm floor press (25#)
-Russian twist (10# plate)
-alt. DB snatch (25#)
17-15-14-12-13-11-12-13
25-21-26-23-25-22-24-22
9-9-9-9-9-9-9-9
Total 367
Thanks Kevin
8 rounds each
40 sec on/20 sec off
SA Floor Press (30#) *Alt each round
Russian Twists 10#
Alt. DB Snatch (30#)
Didn’t keep track of reps; just tried to keep moving.
Immediately regretted the 30# for the presses, ha-ha.
Thanks Kevin and glad your hand is OK Ingrid!
8 rounds each
40 sec on/20 sec off
SA Floor Press (30#) *Alt each round
Russian Twists 25# plate
Alt. DB Snatch (30#)
Floor Press was mostly 13/14 per round
Russian Twists 25-23-20-20-20-20-20-20
Snatch 11-12-12-12-12-12-11(putting on wrist wrap)-12
Thanks Kevin!
8 rounds each
40 sec on/20 sec off
SA Floor Press 35# *Alt each round
Russian Twists (2ct)
Alt. DB Snatch 35#
17/15/14/17/17/20/17/18
29.5/26/22/24/22/25/26/23
15/17/16/15/15/12/10/14
Total 446.5
Thanks Kevin!
25# plate for Russian twists
Friday WOD
Db floor press 50#
11/8/9/7/8/6/7/6 = 62
Russian twists 25#
24/22/22/22/22/22/23/23 = 180
Alt db snatch. 50# Think I muscled everyone up….. I’ll feel that later
13/12/12/12/12/12/13/13 = 99
341 total
8 rounds each
40 sec on/20 sec off
SA Floor Press 35# *Alt each round
Russian Twists (2ct) #25
Alt. DB Snatch 35#
Lots of reps lol!
Sweaty mess thanks Kevin
Test: 20min row
4,560m
Orange II
Press with 35#
R – 10/10/10/10
L – 12/12/12/8
RT with 25# plate
28/31/30/26/25/26/23/26
Snatch with 35#
10/10/11/10/11/11/10/10
8 R – 40 sec on/20 sec off
Single Arm Floor Press @ 15# (15 reps x 7 R), (17 reps x 1 R) – 122 reps
Russian Twist @ 25# (18 reps x 7 R), (19 reps x 1 R) – 145 reps
DB Snatch @ 20# (10 reps x 6 R), (11 reps x 2 R) – 82 reps
Total reps 349