Strength
Dumbbell Shoulder Press 8-8-8-8-8
Skill
Kettlebell Snatch
WOD
3 Rounds
- 20 KB Swings 45/35 (over head)
- 10 Right Arm KB Snatches
- 10 Left Arm KB Snatches
Charlottesville's most experienced functional fitness and weightlifting center.
Charlottesville's most experienced functional fitness and weightlifting center.
Strength
Dumbbell Shoulder Press 8-8-8-8-8
Skill
Kettlebell Snatch
WOD
3 Rounds
DBSP: 20# x5
wod: 4:41 @25#, shoulda rx’d the weight.. Woopz, first time kb snatching, live and learn
DBSP: 25#
WOD: 4:51 @ 35#
5:48 @ 53#
This WOD was harder than I thought it’d be. Then again, aren’t they all.
SP: 35-40-45-50(7)-50(5)
Even though it’s my rest day I can still post something worthy:
[youtube=http://www.youtube.com/watch?v=3sYsxcoxlk4&fs=1&hl=en_US]
press: 25, 30×3, 35
WOD: 5:57 (45# swings, 25# snatches)
press: 25,30,30,30
WOD: 6:16 (35#, 20# snatches)
press:20×5 (right arm only)
wod:4:42 (30 russian swings, 15 snatch (right arm only)) 20#
25# swings. WoD: 5:33 (25# / 15#)
30, 35, 40, 40, 40
5:44 (45# / 35#)
press: 20, 25, 30, 35, 40
WOD: 6:09 (40# swings, 30# snatches)
sp: 25×5
wod: 5:15 53#/35#, lh snatches only
SP 12-12-10-10-10
WOD 5:28 20#/10#… probably could have done more for the KB swing, snatches were interesting
sp: 15#
WOD 4:50 20#
SP: Started at 20# ended at 10#
WOD: 5:07 @15# (Much too light, should be at least 25#. Kyle, we need more kettlebells now that we have bigger classes!)
15-12-12-15-15
6:50 @25# – don’t think it *clicked* yet.
SP- 15#
5:05 (35#/ 20#)
5:45 45swing/35snatch
DBP: 20-25-30-35(fail)-30 đ
WOD: 6:32 45#swing, 35# snatch
SP – 15, 10, 10, 10
WOD – 7:27 (Swings 15#, Snatches 10#)
Need to work on hip motion.
it takes a few months, but you’ll get it.
DBSP: 25, 30×4
7:10 RX
DBSP: 10#
WOD: 5:15, 15#
SP: 15#
WOD: 5:06 (15# for snatches, 30# db for swings)
DBSP: 20,15×4
WOD: 6:48 (25#swings, 20#snatches) Maybe should have done 35#swings
DBSP: 15×5
WOD: 7:53? there was some confusion over start time – 25# swings, 15# snatches
DB SP: 25-25-30-30-30
WOD: 6:34 45# swings/35# snatch
@ home Saturday
DB Press: 35, 45, 45, 45, 45(15-L, 13-R) <– single arm alternating, not enough weights
SP: 25, 25, 25, 20, 20 (went down in weight to work on head through, tight core – pull bellybutton under rib cage, NO LEANING BACK – arching back/exaggerating lumber curve)
7:05 (?) 35# swings, 25# snatch
(first time with KB snatch: pop with hip – tight wrist and elbow, THEN pull it in close to body, hold the KB off to one side so you don’t smash your wrist)