Tuesday: 120814

Posted: August 13, 2012 by salbec in WODs
Tags: , ,

Inspired by a 2012 CrossFit Games regional WOD, but half the weight and an added component (which I don’t think we’ve done at HD yet!) to make it a challenging triplet. Go get it guys!

Four Rounds for Time:
10 1-arm dumbbell snatches 50/35 (alternate arms) (can use 1.5/1 pood kb)
10 goblet squats 50/35 (can use 1.5/1 pood kb)
Sprint 100m

Coach’s Notes: You can press out the snatch if you need to here, and use both hands to lower the weight down, but you must gently put it back on the ground to alternate hands and to finish.

Check out the Goblet Squat Video below (this one uses a dumbbell, but you can do it with the handles of the kettlebell, too).

Comments
  1. Joe says:

    6am open. switching to 7am.

  2. weealip says:

    Since it is $5 movie night at the Centreville Multiplex tonight (Tuesday) we are going to see the 7:40pm showing of the Bourne Legacy. We will be meeting around 7:20pm, post if you are interested in joining us :)

  3. Jon W says:

    9:04 40#

  4. Jon says:

    6:40

    50# DB and shuttle run since I’m too dainty and would have melted if I ran outside.

  5. Ashley Zelinski says:

    My 9:30 spot is open, I’m coming to 5:30 class.

  6. Matt V says:

    5:37 with 1.5 pood KB

  7. kase says:

    7:57 26# for snatch, 1 pood for squat

  8. hwmarchwicki says:

    6:19 35# dumbbell

  9. clawson410 says:

    7:42 25\35

  10. KDogg says:

    8:52 -30/50

  11. Larry says:

    8:22. 30# snatch/1.5 pood squat

  12. Scott S says:

    7:20, 40#/1.5 pood

  13. Rebecca B says:

    8:36 20/35
    snatch weight too light – should have gone heavier

  14. Leo says:

    8:58 50# Goblet / 15# GHD’s for Snatch

  15. Casey says:

    6:37 with 35#

  16. KateP says:

    9:14 w/ 35#

  17. salbec says:

    7:53 Rx

  18. Joe says:

    8:28 – 50 lbs dumbbell for snatch / 60 lb dumbbell for goblet squats

  19. rmalisko says:

    7:04 w/ 50# dumbbell

  20. Ilsa says:

    My noon class is open will try for later today…

  21. 7:35???-subbed 25# GHDs for the one arm snatches

  22. Laura Anhalt says:

    8:50 Rx

  23. Alex F says:

    7:59 35/1.5 pood

  24. Atacan says:

    9:39; 30# DB for 1-arm snatch – had to scale down due to left shoulder issue; 1.5 pood for goblet squats

  25. Dean says:

    8:12 @ 1.5 pood

    Let me know how the “Bourne Legacy” is, I have a soccer game at 7:55 pm tonight, otherwise I would be interested in going.

  26. Stephanie says:

    6:44 25# for 1-arm snatch (should have done 30#) and 35# for squats

  27. monroemiller says:

    WOD: 4:55
    -used the 50# dumbbell

  28. TonyH says:

    7:21 @ 40/1.5 pood

  29. Steve says:

    Stuck at work not gonna make the 5:30. Sorry for the late notice.

  30. KJD says:

    6:54 @50lb DB

  31. Shaun says:

    6:46 Rx

  32. Amanda Esposito says:

    6:38, 35#

  33. Frank O says:

    6:29 45# , 1.5 pood for squats

  34. Lynda P says:

    6:42, 10# GHDs (to parallel) for snatch. 1 pood squats

  35. tanya says:

    7:24, 30# dumbell, 1 Pood squats

  36. Jeff Milam says:

    4:53 @ (Dumbells) 60# for three rounds and 50# for one round cause someone stole my 60# lol.

  37. ched20 says:

    6:29@50#

  38. Diane says:

    8:25, 25# for snatch/35# for squats

  39. Tim N says:

    7:19 – 25dbsnatch/1poodsquats

  40. Leigh N says:

    Leigh above

  41. Karen says:

    8:58 rx

  42. Jeff H says:

    6:50 w/50 lb dumbell

  43. Alaina V says:

    7:30 w/25 lb dumbell

  44. ilsa says:

    8:31 20/40

  45. Evva says:

    8:28 @ 25# dbsnatch / 35# squats

  46. Ashley zelinski says:

    8:55 Dumbbell snatch 15#/20# for squats

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