091002 Friday “In Honor of SSG Hansen”
Strength/Skill Work: Snatch
WOD
Complete 3 four minute rounds of the following:
Max burpees for 1 minute followed immediately by
30 Kettlebell swings (M-53lbs, W-35lbs)
30 sit-ups
Rest for any time remaining and begin the next round at the start of the 4th minute and the third round at the start of the 8th minute.
For example, if you finish the first round in 2:45 rest for the remaining 1:15 you have and begin at exactly 4 minutes. If you finish the 2nd round at 7:30 you have 30 seconds to rest until beginning the last round at the 8:00 minute mark.
Use a kettlebell weight that is challenging, but with which you are able to complete 30 consecutive reps without resting. Try to get through all 30 swings without resting in the work-out. It will leave you more time to rest b/w rounds!
Post burpees completed from each round, kettlebell weight and overall time. G’luck!
In the event you do not begin a round before the next 4 minutes begins rest until the start of the 5th minute and restart. For every extra minute you rest complete 15 knees-to-elbows.
This was a good one to do at home on a day I couldn’t get to the gym.
burpees: 14, 13, 13
30 lb dumbbell instead of kettlebell
11:56
Thanks for the great programming, Shanna!
This was a good one to do at home on a day I couldn’t get to the gym.
burpees: 14, 13, 13
30 lb dumbbell instead of kettlebell
11:56
Thanks for the great programming, Shanna!
Name Burpees Rnd1/Rnd2/Rnd3 Total Burpees, Kettlebell wght, Total time, Snatch wght
Rachel 13/15/15 43, 18lbs, 11:13, 27lbs
Joe 17/10/12 39, 35/26lbs, 11:35, 65lbs
Wendy 14/15/13 42, 20lbs, 11:31, 27lbs
Rustan 21/19/20 60, 53/35lbs, 11:18, 85lbs
Robert 21/20/13 54, 35lbs, 11:37, 65lbs
Matt 15/13/11 39, 45lbs, 11:53, 70lbs
Betsy 11/11/11 33, 18lbs, 11:37, 33lbs
Tom 24/20/16 60, 44lbs, 11:29, 85lbs
Lauren 15/13/14 42, 25lbs, 11:03, 55lbs
Frank 13/10/8 31, 26lbs, 11:58, 33lbs
Ethan 18/15/13 46, 53/35lbs, 11:53, 65lbs
Eva 13/15/15 43, 18lbs, 11:26, 48lbs
Dawn 15/31 push-ups/13 28burpees for 2rnds, 20lbs, 11:23, 43lbs
Julie 12/12/12 36, 15lbs, 11:44, 30lbs
Bev 26/23/19 68, 26lbs, 12:30, 23lbs
Sarah 15/13/15 43, 20lbs, 12:00, 32lbs
Kimberly 14/14/14 42, 25lbs, 11:41, 32
Daniel 21/21/21 63, 45lbs, 11:00, 120lbs
Phil 25/21/16 26lbs 11:30 58lbs
Mike N. 26/23/14 63, 35lbs, 11:58 55lbs
Dale 24/23/21 68, 35lbs, 11:01, 65lbs
Betsy 16/16/14 46, 25lbs, 11:17
Kelly 16/15/15 46, 20lbs, 11:10
Tony 21/15/10 46, 26lbs, 12:28, 18lbs
Jennifer 18/14/12 44, 15lbs 11:47, PVC
Mike P 15/15/10 40, 35lbs, 11:59, 109lbs
Steven 15/14/10 39, 35lbs, 12:56, 76lbs
Eliz Hake 21/20/18 59, 26lbs, 11:48, 75lbs
Lizie 13/13/10 36, 20lbs, 11:47, 28lbs
Brooke 15/15/10 40, 26lbs 14:00, 58lbs
Dara 11/13/11 35, 26lbs, 12:11, 85lbs
Sharon 6/4/3 13, 9lbs, 11:31, PVC
Vince 5/6/4 15, 11:18, PVC
Amy 11/14/11 36, 15lbs, 11:20
Daniel St. 25/16/14 55, 35lbs, 11:14, 118lbs
KK 22/19/17 58, 35lbs, 11:01, 55lbs
MCK 16/15/14 45, 25/20lbs, 11:20, 38lbs
Leslie 15/16/13 44, 18lbs, 11:42, 38lbs
Liz 12/13/13 38, 20lbs, 11:06, 33lbs
Ashley 15/12/11 38, 26/18lbs, 11:22, 53lbs
J$ 12/13/12 37, 25lbs, 11:28
Aileen 13/12/12 37, 35/36, 11:13, 53lbs pwr snatch
Shanna snatch only 93lbs