Nunchuck Skills


Azadeh Boroumand - It's pronounced "awe-some"

WOD 7/7/11

Skill Work: 1 Snatch + 3 Overhead Squats

Start light and work up as heavy as you can. If you catch the snatch below parallel that counts as the first Overhead Squat.  Post heaviest load completed to comments.

3 Sets of 15 burpees. Rest exactly one minute between efforts. Post time to complete all sets including rest.

3 Sets of 20 Unbroken Kettlebell Swings. Rest as little as possible between sets. Each set must be unbroken or it doesn’t count; the bell cannot stop moving or touch the ground. Post time to complete all 3 sets.

Max Unbroken Double-Unders. Post number of double-unders completed.

Don’t forget to email us your after pictures for the Paleo Challenge!

If you are competing this weekend we need you to be at CFB by 8:45am on Saturday. First heats will begin at 9:30am so be sure you give yourself some time to warm up. Beginners divisions will go first, followed by intermediate and last will be standard. WOD 1 will last from 9:30 – 11:15, WOD 2 will last from 11:30 – 1:15, and WOD 3 will last from 1:30 – 4:00. You will be the judges for this competition; we will go over movement standards before each workout and we expect you to be a strict judge (they’re going to be strict while you workout). After the competition feel free to stay for grilling and hanging out. Bring a tent to set up outside along with a chair and an ice chest. Be sure you bring snacks and drinks to stay fueled in between workouts.

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Showing 7 comments
  • Clayton

    Some parts of the world pronounce it “smoking hot”. Depends on the language youre speaking at the time…

  • Neal

    155#, then 3:26 for the burpees, don’t remember my time for KB swings, 76 double unders

  • Wayneo

    The Roosters are passing on- check it out Neal- you are missed every morning at 6am….

  • Neal

    Kinda bittersweet wayne. Class got so big so you guys added another. I have some great memories of those early morning workouts at CFDC

  • Miguel T.

    Congrats on the KB swings Sabrina. You killed it at 45lbs.

  • Jason

    I’m with Clayton. I think it also translates to “hermosa” en espanol.

  • Kara A

    83#, 4:15 on burpees, 2:20 on kb swings at 35#, and 37 double unders.

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