NEWS
- Snatch Clinic: This Saturday 3/19 at 10am, work on dialing in your mechanics on the snatch. Sign up on Triib starting TODAY 3/17. Space is limited
WOD
“I’m Irish Don’t Kiss Me”
4 Rounds
20 Dumbbell Snatch
10 1-Arm Overhead Lunges
20 Goblet Squats
10 1-Arm Overhead Lunges
20 Dumbbell Snatch
Rest 2 Minutes
Weight: 50/35
4 Rounds
20 Dumbbell Snatch
10 1-Arm Overhead Lunges
20 Goblet Squats
10 1-Arm Overhead Lunges
20 Dumbbell Snatch
Rest 2 Minutes
Weight: 35/20
4 Rounds
10 Dumbbell Snatch
10 1-Arm Overhead Lunges
10 Goblet Squats
10 1-Arm Overhead Lunges
10 Dumbbell Snatch
Rest 2 Minutes
Weight: 25/15
WOD GUIDANCE & GOALS
Happy St. Patty’s Day!! With your dumbbell or kettlebell, complete 20 total snatches (10 per side), alternating arms. Then lunge with the weight overhead in your right hand. For the goblet squats, keep your weight held in the front rack position. Lunge back with the weight overhead and in your left hand and complete the interval with another 20 snatches. You’ll rest 2 minutes between rounds so push your pace! Target 4 minutes per round.
Post Intervals to Comments. Compare Scores HERE.
HOME WOD
4 Rounds
20 Sit Ups
10 Lunges
20 Squats
10 Lunges
20 Sit Ups
Rest 2 Minutes
ENDURANCE
Rest
3:10 (15#); 3:26 (20#); 3:13 (15#); 3:30 (20#)
3:45/ 3:52/ 3:54/ 3:51. 15# OHL 10#
3::48, 53, 53, 58 25#
2:42 (oopsies- only did 10 goblet squats)
3:19
3:39
4:22
50#
3:46/3:50 1st 2 rounds 50#
3:13ish 3&4 at 35#
Sneaky hard. Two rounds at 35# two rounds at 25#. Mid 3s
3:12 MCx / 2:49 / 2:53 / 2:55 DB Snatches @ 50#, Lunges & Squats unweighted.
3:15 -4:10 @45#
after reading Pancho’s post, I think I may have only done 10 squats, not sure??
3:08/:11/:48/:38. 35#
That hurt.
25#
3:02 in the first round when I thought i only had to do 10 goblet squats. The rest between 3:20 and around 3:35
Each under 4:00. 25# DB 2 rounds 20# DB 2 rounds. Masked
3/3:22/3:46/3:50
30#
3:41 / 4:22 / 4:14. / 4:33 Mcx
Zdn 4:07/ 4:34 / 4:21 / 4:36 Mcx
2:54/:56/3:04/2:51 25#