2.23.12 Power, Power Endurance

Workout
KB Complex
Then:
“Nothing But Snatches”
3×10 KB Snatch @ 30-35#
3×8 KB Snatch @ 40-45# 
3×5 KB Snatch @ 45-55#
5×3 KB Snatch @ 60-80#
Then: 
P1 20 cals on Rower/Airdyne/Ski Erg
P2 Burpees for the duration
Switch, AMRAP in 20 minutes
Then:
Cool Down
 
Results
Tag Team AMRAP Airdyne:
Michelle A./Tammi J. – 284 cals
Renate L./Graham P. – 365 cals
Seth L/Jordan C. – 437 cals
Jamie G./Dave H. – 456 cals
Aubrey H. /Cindy B. – 291 cals
Susan S./Kevin S. – 305 cals (25 mins)
Rob O./Tim B. – 404 cals
Renee S,/Scott S./Cate M. – 201 cals
Anya B./Darren B. – 270 cals
Raja S. /Nic B. – 288 cals
Joe B./Neil E. – 303 cals
Lizzy M./Nicole B. – 315 cals (25 mins)
 
Tag Team AMRAP Row:
Keith M./Hebah F. – 214 cals
Jamie Berk/Bobby M. – 231 cals
Cody G./Joey G. – 260 cals
Greg Y. /Keith S. – 217 cals
Brandi S./ Erin R. – 205 cals
Sara Y./Natalie M. – 162 cals
Robin M./Amber C. – 231 cals
Kathie T. /Alana G. – 196 cals (25 mins)
Jill P./Margaret F. – 236 cals (25 mins)
Michele E./Lelia G. – 280 cals (30 mins)
Erin E./Kelly W. – 225 cals (25 mins)
Patrick M./Will B. – 265 cals
Tracy T./Tiffany R. – 192 cals
Rodney J./Michael S. – 323 cals
Nicole P./Kristen B. – 240 cals (25 mins)
Chris W./James R. – 347 cals 
Marcus W./Nicole C. – 262 cals
Rachel S./Shari O. – 232 cals (25 mins)
Lavinia D./Gisela T. – 194 cals
Chrissy VD./Goretti C. – 183 cals
Anne M./Valerie B. – 176 cals
Cedric J./Josh C. – 305 cals
 
Tag Team Ski Erg:
Chloe W./Carol S. – 210 cals (25 mins)
 
Coach’s Comments
N/A
 
Photos

As the KB gets heavier emphasize “snapping” the hips. There’s only one way to snatch a heavy KB…FAST!

 

 

 

 

 

 

 

 

 

 

 

Rodney contemplating the 90#.