#db snatch

Today was crazy! There was basically two workouts in one class time. First we did:

4 rounds - 3 minutes each

15 step ups @ 20”

15 push ups (green + purple band assisted)

And as many 20lb dB snatches as I could before times up

I only ended up doing a total of 43 DB snatches.

The second WOD was an 16 minute EMOM where we rotated through the following:

15 Russian KB swings (12kg)

10 calories on the bike

25 sit ups

15 slam balls (20lb)

ROCKET & GROOT (For Time) 400m Run 4x Rounds 5x Toes-to-Bar 10x Push-ups 15x RKBS 55#

then

400m Run 4x Rounds 5x Burpees 10x Squats 15x DB Snatch 50# [18:06)

Bech Press 5x5 @ 185#

Grip Curls 3x10 @ 55#, 105#, 155#

Bar Hangs :50, :30, :18, :10, :10

Monday counted as 5 even if I didn’t do much working out. I ended up having to help dig / push people’s cars out of the snow Monday night (just Minnesota things) so that was kinda a workout in and of itself.

Fortunately my back pain cleared up with sleep so I was back to the gym today. I went in 15 minutes earlier just to give myself extra time to really really warm up. Welp, I ended up forgetting my shoes so I had to run back home and get those. Just cause of Monday I decided to take the Pre-WOD super light and did bodyweight 5x5 squats and 2x10 walking lunges.

The WOD itself we did 18.0 which is 21-15-9: Dumbbell Snatch and Burpees with a hop over the Dumbbell in between. I scaled to a 20lb DB and it took me 10:01 because I’m slow at Burpees. I was about 3 minutes behind the second slowest person in my class, but everyone stayed behind to cheer me on which was nice of them and kept the pressure on me.

Alex’s Birthday Workout Team PFN

Happy Birthday Alex here is your birthday workout enjoy,

42 DU 42 KB swing 16/24 42 DU 42 burpee 42 DU 42 Single arm KB thruster left 16/24 42 DU 42 Single arm KB thruster right 16/24 42 DU 42 burpee 42 DU 42 KB swing 16/24 42 DU

22min cap

Then 10min to establish 2RM Back squat

Paula’s Birthday Workout #pfn #teampfn

Teams of two

Alternating

9-6-3

T2B DB Thrusters

HSPU pull ups

Burpee DB snatch

30 min AMRAP

Wednesday 281015 #pfn #teampfn

Teams of Two

10min AMRAP

Alternating 10 cals row 15 burpee

10min AMRAP

Alternating 6 DB snatch 10 ring dips muscle up into them

10min AMRAP

Alternating 20 DU 10 STO

Squat and 300 #pfn #teampfn

Heavy 3’s back squat @80

10min

–

10 rounds

10 C2B

5 DB squat snatch left

5 DB squat snatch right

10 pause press ups

20min cap not for time unbroken movements