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.
Please cancel 6 am
Please cancel 6 am
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
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)
30 KB thrusters with right arm…..hardly a scale. Ugg!
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
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.
All on one arm. That sounds just nasty!
Please cancel my nooner.
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!
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
Fast!
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.
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
WOD @ 30# = 29:00
KB snatch practice
WOD @ 15#
28:10
Funner than yesterday. ☺
Thanks Pat!
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
Wow, that was a crazy Wod!!!
26:13
had to modify thrusters due to shoulder.
Thanks Patrick, great class and great work everybody!!
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!
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
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.
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!
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
Wod @ 15#
29:58 including taking a fall over/on to the box. Nice bruises today…
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