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Hiit Mamas

Drop Your Excuses To The Floor

Thursday 10.04.12

3 rounds for time of:
30 Wall ball shots, 10 lb ball
30 Squat snatches, 20 lb

Compare to 11.07.11 

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Tagged With: 3 rounds, snatch, squat, wall ball 56 Comments

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Comments

  1. Leah Sullivan says

    October 4, 2012 at 9:22 am

    I'm noticing a trend with this weeks WODs…:)

    Reply
  2. Cutina says

    October 4, 2012 at 11:58 am

    I don't have a med ball. Any ideas for a substitute?

    Reply
    • Kimberly says

      October 4, 2012 at 12:12 pm

      I always use a 10lb dumbbell. You can't throw it but I try to thrust it up like I would the ball.

      Reply
    • Jenni says

      October 8, 2012 at 5:13 am

      I used a basketball my entire first year. I don't think the weight was nearly as important as the movement and form.

      Reply
  3. Kimberly says

    October 4, 2012 at 12:10 pm

    9:07 as rx'd
    The squat snatches are hard to ensure that your form is right.

    Reply
  4. Ruth Anne says

    October 4, 2012 at 12:51 pm

    11:08 thrusters for wall balls

    Reply
  5. Leah Sullivan says

    October 4, 2012 at 1:22 pm

    7:34 but I did thrusters instead of wall ball (20 lbs) and squats with a 20lb bar on my back instead of squat snatches because my form was so terrible and I didn't really know what I was doing :X

    Reply
  6. Sarah says

    October 4, 2012 at 1:37 pm

    6:59
    threw dumbell in the air for WB – couldn't find it this morning (those darn kids!)

    1st round of squat snatches with 10lb in each hand. very hard to keep form so then i switched to one handed alternating for rounds 2 and 3

    wow that was harder than i expected!

    Reply
  7. Kirsten says

    October 4, 2012 at 1:40 pm

    6:19, severely modified, though

    Reply
  8. Carolyn says

    October 4, 2012 at 2:00 pm

    12:11. Threw 10lb dumbell for wall ball. Not sure if I do the squat snatches right. I had a 10 lb dumbell in each hand. Seemed really awkward. I don't have a bar. Is there a better alternative?

    Reply
    • Cutina says

      October 4, 2012 at 3:56 pm

      I'm going to do. Single arm snatch squats. I think that's best with dumbbells.

      Reply
  9. Annie Lindsey says

    October 4, 2012 at 2:13 pm

    9:31. I only have an 8lb, ball so I used that. I used a 20lb kettlebell and snatched it with both hands because it didn't seem fair to the other to just use one hand;) Exactly how are you supposed to do that??
    Felt good!

    Reply
  10. angela walby says

    October 4, 2012 at 2:32 pm

    17:02 for all 3 rounds

    5lb ball
    two 8 lb dumbbells for squat snatches

    Reply
  11. gilchrist says

    October 4, 2012 at 2:33 pm

    9:16
    Thrusters instead of wall ball (don't have a ball or a wall to do it on) and squats since the squat snatches felt uncomfortable. I did use a 25# bar for both.

    Reply
  12. A says

    October 4, 2012 at 3:07 pm

    16:56 12lb ball and 35lb bar
    My shoulders are screaming!!!

    Reply
  13. Tiffani Leavitt says

    October 4, 2012 at 3:08 pm

    8:55 today! Was worried about my form, so I did squats instead of squat snatches.

    Reply
  14. Mindy Kroll says

    October 4, 2012 at 3:08 pm

    12:07 as rx'd. Squat snatches were horrific…almost DNF!! Pulled through…glad I did:)

    Reply
  15. James Family says

    October 4, 2012 at 3:11 pm

    12:30- Did this right after running 3 miles.
    Thruster with 25# bar for wall ball. Did one round of squat snatches and then did 2 rounds of squats with 25# bar.
    My legs feel like jello.

    Reply
  16. Ian and Amy says

    October 4, 2012 at 3:27 pm

    9:11
    That was hard. Probably Would have been better with a bar. I did first two rounds trying to do snatches. However last round I did overhead squats

    Reply
  17. AmyP says

    October 4, 2012 at 4:08 pm

    11:56 10.5lb dumbbell threw it in the air for wall ball. And and used 2 dumbbells for the squatsnatches, it was hard to do with dumbbells.

    Reply
  18. kasey says

    October 4, 2012 at 4:20 pm

    10:21 with 15 lb med ball, rest as rx'd

    Reply
  19. Kelly says

    October 4, 2012 at 4:28 pm

    6:05 with 10lb weighted ball for both exercises.

    Reply
  20. Amanda Longie says

    October 4, 2012 at 5:10 pm

    10:25 doing air squats with an 8lb medicine ball. Used a 25lb bar and did overhead squats instead of squat snatches. Did this WOD after running 2.5 miles. I'm going to have to work up to squat snatches, maybe on a day I don't run. My legs are screaming and I wanted to quit but I kept saying, you only got one body and there's only one way to get stronger, go baby girl, go!!

    Reply
  21. Cutina says

    October 4, 2012 at 5:13 pm

    Soooo, I have no idea what my time was because I forgot to start my watch, but I'm sure it wasn't that great. I had a difficult time getting going.

    30 DB Thrusters
    30 Single Arm DB Snatches (15 each arm)

    I just never got the feel of the squat snatch with the dumbbells. Oh well, such is life.

    Im ready tomorrow's WOD so I can redeem myself 🙂

    Reply
    • Cutina says

      October 4, 2012 at 5:14 pm

      Oh I used 12lb dumbbells

      Reply
  22. Lynn says

    October 4, 2012 at 5:38 pm

    14:12, subbed DB thrusters for balls with 10# DB's

    Reply
  23. Heather says

    October 4, 2012 at 5:51 pm

    8:43 – killer!

    Reply
  24. Stefanie says

    October 4, 2012 at 7:40 pm

    No birthday today, huh?

    Reply
    • Jenni says

      October 4, 2012 at 7:57 pm

      You just freaked me out and I ran upstairs to see if I had missed your birthday today! I was panicking! I didn't, did I?!?

      Reply
  25. Hatsuko Katsue says

    October 4, 2012 at 8:04 pm

    8:33!!! I had a lot more success with this workout than yesterdays…I did one round of Betty and I started feeling really, really dizzy! I have not been getting enough sleep…so yeah, instead of 20lbs, I used a bar with the equivalent of 25 lbs on it for the squat snatches. 🙂

    Reply
  26. Debbie says

    October 4, 2012 at 8:17 pm

    21:59
    10# wall ball
    subbed squat thusters for squat snatch and only used 5lbs..
    squat snatch just didn't feel right?
    starting pretty light on the weights since I haven't used weights in a while?

    Reply
  27. tamara says

    October 4, 2012 at 8:58 pm

    9:22….8# ball….12.5# dbs…one arm snatch. Trying to stay with program for a month before investing in weights

    Reply
  28. Gsxrgirl0479 says

    October 4, 2012 at 9:05 pm

    20 mins but I also ran 3 miles 2 hours before.. I used a 6lb ball as I don't have a 10lb guess I better go shopping.. When I can walk lol

    Reply
  29. Jen Morse says

    October 4, 2012 at 10:19 pm

    15:21
    Wall balls as rx'd
    1st round, 20# squat snatches, form got bad, so I did 20# split jerks second round, and since I can hold form on these, I went to 25lb split jerks for the last round…
    Nice workout!
    Gotta work on flexibility for those squat snatches!!!

    Reply
  30. Valentine says

    October 4, 2012 at 10:40 pm

    Anyone have any suggestions for shine splints? I have them in one leg because I haven't been stretching properly… and I flex my foot while running. I've been stretching like crazy and massaging my leg a lot. Anything else?

    Reply
    • Ian and Amy says

      October 5, 2012 at 2:14 am

      Ice, stretching and time. When I was having problems with mine I would ice after I ran, and I tried hard not to push my self to hard. Once I started feeling pain, I had to call it quits. I hope you get over them quickly. That sucks!

      Reply
    • Valentine says

      October 5, 2012 at 6:54 am

      It does suck because I'm.supposed to.run 10 m Saturday for.my half.in a few.weeks. I've got compression socks which are awesome.but not.long term solution. I'll ice a lot. they feel lots better today but I completely.rested. thx!!

      Reply
  31. Running T. says

    October 5, 2012 at 12:15 am

    10:10. This sucked. LOL. I did 15# dumbell throws as well, sand for home made kettle bell still drying out…it's taking forever!!
    15# thrusters instead of squat snatch. Tried practicing beforehand and even did first 5 of first round, but my form is too awkward and I'd rather practice off the clock then try to rush through and get an injury!
    Wanted to just give up about every second – too late at night for this! But I kept at it and I"m glad I did!! TGIF (tomorrow!!)

    Reply
  32. mmv says

    October 5, 2012 at 1:15 am

    19:48 – 8lb Dumbbell thrusters, 8lb dumbbell snatches.

    Reply
  33. SWiemers says

    October 5, 2012 at 1:37 am

    13:45. Thrusters instead of wall ball. Started with 15lb db's but only got 24 in the 1st round before going down to 10's.

    Harder than I thought it was going to be!!! Love that!!!

    Reply
  34. Amy W. says

    October 5, 2012 at 2:27 am

    15:24

    Reply
  35. MommaKristi says

    October 5, 2012 at 2:39 am

    Today is my rest day but I'll try to adapt this WOD this weekend!!

    Reply
  36. Cassi says

    October 5, 2012 at 3:02 am

    12:02 with 10# dbl for wall ball, split up squat snatch to dead lifts and more of a hang snatch with 23 # bar

    Reply
  37. Katy says

    October 5, 2012 at 3:33 am

    I want to start this! I just discovered your site…Thanks Pinterest 🙂 12/18 🙂

    Reply
  38. liza favaro says

    October 5, 2012 at 9:51 am

    8:57 as r/x. The snatches were brutal.

    Reply
  39. Sarah says

    October 5, 2012 at 11:44 am

    9:49_ ugh, you are killing my thighs this week. I couldn't even do yesterday's run, too sore- I'll catch that up this weekend.

    Still using a soccer ball for wall balls, hoping to fix that this weekend.

    started with the squat snatches at 13 1/2 lbs (two 3Kg handweights) but had too much trouble keeping them appropriately placed, so i switched to a broom handle for the second two sets. Not as much weight, but much better form. My thighs are still crying.

    Reply
  40. Crystal says

    October 5, 2012 at 11:56 am

    17:37….ugh! Not my best workout by FAR! This was the first time that I actually contemplated just quitting! I did one armed dumbell squat snatches with 10lb dumbell (tried the 20 lb but could not hold it above my head). On the third set I could not do dumbell snatches so I used a bar with no weight (it may or may not have been a baseball bat..ha) and did snatch squats with that. This workout kicked my butt!!!

    Reply
  41. Marilyn says

    October 5, 2012 at 1:20 pm

    8:15. As written

    Reply
  42. Andrews family says

    October 5, 2012 at 3:49 pm

    9:33. Did thrusters for wall ball (just had a friend give me an old basketball to make my own!) and 1st round of snatches was with 30#. I was thinking 'Why are these so blasted hard?!?' : )

    Reply
  43. Brent and Britta says

    October 5, 2012 at 7:49 pm

    6:19
    20 lb. snatches
    Legs feel like jello

    Reply
  44. Laura says

    October 6, 2012 at 12:56 am

    13:00 Couldn't get through all the snatches, subbed OH squats, font squats, and back squats when they got too hard. Not my best work today

    Reply
  45. Jenni says

    October 7, 2012 at 1:55 am

    8:10
    Subbed thrusters for squat snatch. Those suck without a bar. Don't hold your breath to see those in another WOD. 😉

    Ryli (my 8 year old daughter): 7:45
    Wall ball with a volleyball
    20 thrusters per round with 5 pound weights.

    Reply
  46. Meag Olson says

    October 8, 2012 at 1:02 pm

    Recovering from yet another cold. After doing the wod I noticed I hadn't done it as written lol
    7:33
    30 wall balls 10lbs
    30 bench press 20lbs

    I guess I am making up my own Haha

    Reply
  47. Betty Douglass says

    October 9, 2012 at 12:26 am

    I have to get caught up! 15:31. Can't believe how winded I get and I am a distance runner! 3 miles after the WOD.

    Reply
  48. therams says

    October 10, 2012 at 3:39 pm

    11:24

    Reply
  49. Stefanie says

    December 10, 2012 at 6:55 pm

    11:15 on 12/3/12
    Spent a week without the internet, so I came back and did some I had written down, but didn't actually do on that day.

    Reply

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