Kb Snatch

W WOD – MONDAY 05.10.20 – “ONE ARM ONE WEIGHT”

MOBILITY & WARM UP

Every 1:00, for 15:00 (3 Rounds):
Station 1 – :50s Jumping Jack
Station 2 – :20s Jump Rope + 10 Hollow Rocks
Station 3 – :50s Warrior Squats
Station 4 – 5 Russian Kb Swing + 5 Goblet Squats
Station 5 – 15-20 AbMat Sit-Ups

SKILLS & SPECIFIC WARM UP

Squat Therapy – Kettlebell Snatch

2 Rounds Not For Time
4 Kb Snatch
6 Single Arm Rack Kb Lunges

CONDITIONING

“ONE ARM ONE WEIGHT”
21 – 15 – 9
Single Arm Kb Snatch #24/16
Single Arm Rack Kb Lunges #24/16

WMG WOD – WEDNESDAY 27.11.19 – “WAVES OF REPS”

MOBILITY & WARM UP

500-350-200 Meter Row
After each set:
10 Hollow Body Rocks
10 Superman Hold
5 Dowel Passovers + 5 Dowel OHS
3 Inchworms

SKILLS & SPECIFIC WARM UP
Kipping Pull Ups – Kb Snatch
2 Rounds, Rest 1-2 min
6 kb Snatch + 10 Cal Row + 6 Pull Ups

CONDITIONING
“WAVES OF REPS ”
3 Rounds For Time
30 Alternate Kb Snatch #24/16
40 Cal Row
30 Pull Ups

Time cap 15′

WM WOD -THANKS GOD IT’S FRIDAY 18.10.19 – “HAPPY END”

MOBILITY & WARM UP
EMOM x 16 (4 Rounds)
1 – 45″ Jump Rope
2 – 30″ Plank Hold + 30″ PVC Shoulder Dislocated
3 – 5 DB Shoulder Presses, each arm
4 – 5 Good Mornings + 5 Elbow Rotations + 5 Push Presses

SKILLS & SPECIFIC WARM UP

Take 10′ tu build your max Unbroken Double Unders – Burgener Warm up

20 Double-Unders
6 Alternate Kb Snatches
20 Double-Unders
12/9 Calorie Row
10 Double-Unders

CONDITIONING

“HAPPY END”*

AMRAP 15:
40 Double-Unders
20 Alternate Kb Snatches #24/16
40 Double-Unders
20/15 Calorie Row

*compare to 07.06.19

GW WOD – THURSDAY 08.11.18 – WALKING ON

MOBILITY & WARM UP
10′ Banded Stretch Arounds Trouble Area; Then
2 Rounds of:
1 minute Jump Rope ( Single or Double )
5 Scap Retraction
10 Slow Wall Squats
30″ Alt Warrior Strecth
Into 2 Rounds of:
200 mt jog
5 DB / KB strict press each side
5 Waiter Squats Each side

SKILLS & SPECIFIC WARM UP
10′ Practice Handstand
2 Rounds:
10 Alternate Kb Swing+5 Kb Clean (each side)+3 Kb Snatch (each side)+2 Kb Overhead Squat

CONDITIONING
“WALKING ON”
AMRAP 20 Minutes
15 Alternating Kb Snatch #24/16
10 Single Arm KB Overhead Lunge #24/16
5 Wall Climb

GWM WOD – WEDNESDAY 18.07.18

WARM UP
3 Rounds Not For Time
250 mt Row / 200 mt Run
20 PVC Shoulder Dislocated
15 Deadlift High Pull ( Empty Bar )
10 Shoulder Press Behind The Neck
5 Overhead Squats

MOBILITY & SKILLS
Burgener Warm Up

CONDITIONING
AMRAP 25′
400 mt Run
40 mt Walking Lunges
30 Alternate Kb Snatch #24/16
20 Sit Ups
10 Cal Bike

WOW GWM – SATURDAY 30.12.17

WARM UP
40 alternate Kettlebell Swing
30 Floor Press
20 Alternate Clean & Jerk
10 Boot Strappers
5 Windmill x side

MOBILITY & SKILLS
Hips – Shoulders – Burgener Warm Up

CONDITIONING
EMOM 24′
Minute 1 – 1 Round of “1 Burpees + 2 Jump Pull Ups + 3 T2B”
Minute 2 – 20 Alternate Kb Snatches #24/16
Minute 3 – Max Calorie Row
Minute 4 – Rest

GW WOD 010917

WARM UP
40 Hand-to-hand swings (light weight)
30 Alternating floor press
20 Clean & jerk, switch hands each rep
20 Goblet squat
20 Halo
10 Armbars, 5 per side

MOBILITY & SKILLS
Shoulders – Burgener Warm Up – Squat Therapy

STRENGHT
A) Power Clean
3×3#75% – 2×2#80%
B) Power Jerk
3×5#70%
C) Push Press
3×5#75%
D) Back Squat
3×5#75%

CONDITIONING
For Time:
27-21-15-9
Chest To Bar
Kettlebell Snatch #24/16
Overhead Squats #35/25

MGW WOD 280617

WARM UP
Alternate Tabata
Push Ups
Goblet Squat
Jump Rope
Bear Crawl

MOBILITY & SKILLS
Hips – Shoulders – KB Snatch – POSE

CONDITIONING
5 Rounds For Time
400 Meter Run
30 AB-Mat Sit Ups
30 Kb Single Arm Overhead Squat #24/16
Change arm every 15 Squat.
If you drop off Kb before, do 5 Burpees for penalty