Drop!
Truly a thing of beauty
Speed. It’s a key component of a lot of what we do here. In the snatch balance we’re looking to not only drop under the bar super fast, we want to push hard into the bottom position of an overhead squat. This requires a really solid overhead squat – so solid that some of us might be working on just that instead today. Trust your coach and you’ll get the most out of today.
Here’s a great video of a snatch balance!
In the WOD, choose a weight for the overhead squats that you can move unbroken and fast. The kettlebell swings should be a challenging weight, but still unbroken. Don’t rest long between movements and we’ll find some serious intensity. After all, it’s only an AMRAP. It will all be over in 12 minutes…
Strength:
Snatch Balance 3-3-3-3-3
WOD:
AMRAP 12
7 overhead squats
21 kettlebell swings
LAST CHANCE to register to be a part of this weekend’s Big Bad Wolf trail race and our own SomerVillains team! A mere 5 mile trot over the river and through the woods which ends in a sweaty (free) beer-fueled dance party and a gray wolf snuggle (if they let me near them).
Just got a chubby from this picture…
Sweet mobility bro!
Snatch Balance: 65#
Wod: 7+2 @ 55lbs and 3/4 pood (?). This one was all KB swings with a short break for OVHSs for me… I had to break them into 11-10 after the 4th round. Ouch.
SB: 70#
WOD: 6 (55#, 26# KB)
Nick & Ariella you may be right about 7 rds, I was distracted marking my 2nd to last rd due to KP telling me to “Get back on bar!” (which I totally needed) This WOD was rough, but good one.
You guys fought hard but I have no singles for you, 630!
Non unum, ergo pro bono publico.*
*Apologies to Il Papa, for all of the reasons.
You did 7
Dolla dolla bill y’all $$$
Somehow I couldn’t manage to get out of the pillow cave for Snatch balances, overhead squats and Kb swings… I wonder why.
This was wrong and bad so I made myself do a 5k on my lunch break. I needed to prep for the BBW 5 miler Sat anyway. It took me 22 min. My goal for Saturday will be under 40 min.
My lunch run does not excuse me skipping class today because of my OH lockout sadness. I’m punished.
SB: 125# PR
That last set felt really good.
WOD: 4(maybe 5) rds + 16 (95#, 1.5 pd)
This got hard…fast. At least my squats were all unbroken. Grip smoker.
SB: 95# felt good.
WOD: 8 Rounds even. (75#, 1.5pd)
Squats went unbroken ….KB swings ..not so much at the end it could only get 15 at a time. ouch.
SB: 35#
WOD: 6 +6 (20#, 26# KB) – unbroken