Snatch it - Pull it - Swing it

As many rounds in 20 mins:

2 Snatch 60kg
4 Muscle Ups
8 KB Swing 32kg

Post time to comments.

Tonight's Workshop will cover Strict Press, Push Press & Push Jerk 7pm - 8pm

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15 k snatch (not very good at them)
12 band pull ups
12 band ring dips
20k KB swing
5 and a half rounds
D

10 kg Snatch (Ick)
12 Pull ups (Band)
12 GHD dips
20kg KB swing

6 rounds + 8 pullups

Congrats Andrew on your first MU!!!

Still stuffed from Joshua yesterday.
Started with 30kg snatch & dropped to 20 - form much better.
Assisted PU's & ring dips
20Kg KB swing

6 rounds & a snatche set on 7th

And a first MU for Andrew - of course you now have to do them in the WOD's as punishment.

As Rx'd 8 rounds.


Andrew congrats! (you're growing up to be just like me)

Congrats Andrew on the MUs. Once you do one you can't stop. MUs feel great to smash out but you will never forget your first. Awesome, Awesome Asesome!!!

Graeme, I feel the same way after Joshua.
I thought about doing 60kg as rx'd but took your advise, Kam. Instead Snatches were at 40kg. This made the MUs much more managable.

Next time 50kg.

7 rnds with MUs + 2 snatchs & 3 MUs.

snatch @40kgr - need to work on snatch !!!
32kgr KB swings

7 rounds -

After a disappointing WOD , came my fist MU !!!!!
Thanks John C for pushing me …and everyone for your kind comments!!! See you guys on Saturday .

Snatch @ 40kg
12 Pull Up's
12 Ring Dips
KB Swings @ 24kg
5 rounds +
12 pull up,s

Congrat's to Andrew on 1st MU

snatch 15kg
first two rounds kips then after reverse grip pullups with purple band
12 dips on bars
KB 16kg
5 rounds....this was hard!

Congratulations Andrew on your first Muscle Up! Can't wait 'til I can do them!

Didn't have much time, and I was also stuffed from yesterday's WOD!
So I did Fran, which I've been meaning to do for a while, with 40kg Thrusters. I remember first coming to the gym and seeing the 40kg Thrusters and thinking I would never be able to do them, so I'm pretty excited! Even though I suck at them, I'm glad they're even possible =D

11:43

Catcha,
CG

Mick,
Thanks for running the workshops over the past three weeks. It's been really good to review the 9 functional movements. And i (we) appreciate the time..

- Kam

Subbed MU's for 12 Pull ups n 12 ring dips
40kg Pwr Snatch plus OHS
32kg KB

4 rounds

As rx'd
Did 12 Pull Ups and 12 Ring dips for MU

5 Rounds

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