Get Your30DaySandbag & Kettlebell Program Here

Get Alpha Snatch 6 Weeks to aStrongKettlebellSnatch

This WOD is inspired by training with my daughter.

Not coincidentally we dial in on a drill that I used the Aug. episode of FSA and I'll actually be going back to that well again in Sept.

[ Watch the Episode here ]

The 2-hand Hi-Pull is such and accessible, practical and useful drill, it is a real shame that it is overshadow but the kettlebell swing.

That other prominent theme from this WOD is it is model off of Fight Gone Bad one of my all time favorite crossfit WODs.

FGB really teaches you has to manage fatigue while be aggressive but not some so that you blow and can't get anymore rep or you have a diminishing returns cliff.

The most interesting part of this for me was see my daughter go thru this with me tracking her reps and looking at here fatigue data points.

We programmed this over the course of 4wks at a 1x/wk occurence; and this where we stepped out of box with the programming

Instead of focusing on MORE reps as and indicator of improvement, we cut rest interval by 25% each week which might sound weird or silly, but trust me when I say it is an excellent to produce a positive adaptation.

So without further ado I give you

The WOD I call baby Bailey

4 Cycles with 4:00 minute Rest Interval between each cycle

1 Medium Kettlebells

0-3:00 = 1 Hill Sprint + Max Reps Jump Rope

3:00 - 4:00 = 2-Hand Clean and Catch

4:00 - 5:00 = Plank

5:00 - 6:00 = BW Alternating Drop Lunge

Have fun

Be Sure to SwingByHQfor the Last Updates and Kettlebell Workouts 

Get Our Most Complete KettlebellWODInnerCircle