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.

3 thoughts on “091002 Friday “In Honor of SSG Hansen”

  1. Katie

    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!

    Reply
  2. RV

    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!

    Reply
  3. 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

    Reply

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