Thursday 1.10.13

Great instruction by this KB expert

Skill: Pull Ups on the minute for 10:00.  Try to improve from last week

Conditioning: Secret Service Snatch test
As many reps possible in 10:00
- Kettlebell Snatch

The WOD is called the Secret Service Snatch Test, because it is rumored that the elite agents of the Secret Service do this as a test of both physical fitness and mental fortitude. The object is simple: do as many reps as you can in 10:00. Any snatch version is acceptable, full squat snatches or power snatches. It doesn't matter if you do them all on the same side, switch hands every 10 reps, or even every rep if you want.

Post reps to comments.


  1. SWOD: decided to work on kipping. Sets of 6. Want to work up to rounds of 10.

    Metcon: 105 @ 35

  2. weighted pulls: 20#x5rds, 20#x4rds
    206 reps @26#'s

  3. Skill: 60 pull ups (30 strict, 30 kip)
    Conditioning: 201 @ 35lbs

  4. Weighted Pullups
    10rd 5x@15#

    Metcon 158@35#

  5. Worked on kipping pullups without a band
    Metcon: 130 @ 18#

  6. SWOD: 10x3 banded pull ups (smaller band)
    Metcon: 123 @26#