WOD 6/18/14

Every Minute on the Minute for 10 Minutes 1 Snatch at 90% While a squat snatch is preferred use the style squat, power or split in which you can handle the biggest weight. Then: 5 rounds for time of: 10 Overhead Squats, 115/75 lbs 10 Snatch Grip Deadlifts, 115/75 lbs 10 AbMat Sit-ups Buyout 4×10…

Kettlebell WOD 6/17/14

Does your kettlebell swing suck?  Check out this article by Master SFG Dan John in Men’s Health:  http://www.menshealth.com/fitness/does-your-kettlebell-swing-suck   Kettlebell Workout 6/17/14: Warmup: 2 Arm Bars 2 TGUs 2 Prying Goblet Squats Workout:  L = Light is double bells with a lighter weight (unless you see #/#, then it’s single bell), H = Heavy and…

WOD 6/16/14

Dynamic Effort Upper Bodycamille-back-squat

Back Squat (High Bar) 7×3 at 60% 1RM

Band Deadlift 7×1 at 50% 1RM


3 rounds for time of:
10 Thrusters, 95/65 lbs
25 AbMat Sit-ups
20 Overhead Squats, 95/65 lbs
30 Kettlebell Swing (Russian)s, 32/24 kg


Handstand Holds

3×20 Hollow arch on the bar

100 Banded Good Mornings