FREE W.O.D. Saturday 8/9/10am 11/14/20


FREE W.O.D. Saturday 8/9/10am 11/14/20

“You can easily judge the character of a person by how they treat those who can do nothing for them.” – Johann Wolfgang von Goethe
Cue, craving, response, reward. 
In “Atomic Habits”, by James Clear, this is the loop process that determines many of our actions.
A large part of the above is the final piece – the reward. We can be reward oriented beings. It’s not a bad thing by itself, but we do find ourselves in trouble when it is the only thing.
The quote above gives us something to think about. Some time today, we’ll come across the individual who can offer us the least in return. As in, there won’t be a reward for whatever action we have the option of taking. We’ll know who it is when we see them.

How we act inside that moment is the reality of our character.

Conditioning WOD – 30 min cap

For Time:
20/15 Cal Machine, 40 Wallballs (20/14)
20/15 Cal Machine, 40 Power Snatches (65/45)
20/15 Cal Machine, 40 Pull-ups
20/15 Cal Machine, 40 Overhead Squats (65/45)
20/15 Cal Machine, 40 Box Jumps (24″/20″)
20/15 Cal Machine, 40 Thrusters (65/45)

WORKOUT BRIEF [0:00 – 5:00]

  • Kicking off the weekend with a workout has a little bit of everything: cardio, weightlifting, and gymnastics
  • We’re going light and long today, with this workout likely lasting between 25-30 minutes
  • To stay on track with our time line, let’s cap this piece at 30 minutes
  • As a general rule of thumb, each non-machine movement should take 2-3 minutes to complete


  • Choose a weight that you could complete for 50+ unbroken reps when fresh
  • Men throw to 10 feet and Women throw to 9 feet


  • All three of these weights should be incredibly light
  • Choose a load that you could cycle for 40+ unbroken reps when fresh
  • Ideally all movements are performed at the same weight, even if that means one is lighter than the others


  • If you have 20+ unbroken pull-ups when fresh, let’s complete this station as written
  • Referencing our rule of thumb, this should be something you can complete within 3 minutes (~13 on the minute)
  • Adjust your number or variation to meet this recommendation


  • These are standard box jumps, which require full extension at the top of each rep
  • Jump up to the box for “RX”
  • We encourage all athletes to step off or jump off the box instead of the riskier “rebounding” option

GENERAL WARM-UP [5:00-12:00]

20 Cal Machine easy

30 Seconds Each
PVC Pass Throughs Video
Box Step-ups
PVC Overhead Squats Video
Hollow Hold Video
PVC Thrusters
Arch Hold Video

Overhead Squat Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

MOBILITY [12:00-15:00]
Child’s Pose on Box: 1 Minute

Barbell Ankle Stretch: 1 Minute


  • We’ll focus on the hands for all our movements today
  • Here, let’s think about keeping the hands above the chin throughout the squat
  • This keeps the ball in a solid, high position
  • We can also use the chin as a third point of contact in addition to the hands for some relief for the shoulders

Movement Prep
5 Front Squats
5 Wallballs


  • Let’s aim for a full grip with the thumb around and pinkie knuckles over the bar
  • This allows for the most secure grip possible, which allows for a solid hip pop
  • When we’re hanging from the fingertips with the thumb over, we can’t get as much assistance from the lower body
  • This solid grip allows for the best core to extremity movement because we are well connected to the bar

Movement Prep
10 Scap Pull-ups Video
5 Kip Swings
1-3 Strict Pull-ups
3 Pull-ups


  • In the power snatch, we want the hands wide enough so the bar sits around the hip crease when standing tall
  • If the hands are too wide, it’ll be pretty hard to get the bar to the ground and hard to support the weight overhead
  • If the hands are too narrow, we’ll have to jump the bar from a further distance
  • Every athlete will have a sweet spot that we can help them find based on their limb length

Movement Prep
3 Hang Power Snatches
3 Power Snatches


  • Hand width is based on mobility for the overhead squats
  • Athletes with good shoulder mobility can afford to go narrow while still keeping the bar balanced
  • Athletes with less mobile shoulders will need to go wider to keep the bar balanced over the center of the body
  • Go as narrow as possible while still maintaining balance, as it allows for the most stacked position for the joints
  • Check out the Daily Video for a visual on the power snatch and overhead squat teaching points

Movement Prep
3 Pausing Overhead Squats (3 Seconds in Bottom)
3 Overhead Squats


  • In the thrusters, let’s aim to keep the hands on the shoulders until we jump with the lower body
  • Although the weight is light, we don’t want to press early
  • Use the legs and pass off to the arms with good timing

Movement Prep
3 Push Press
3 Thrusters

PRACTICE ROUND [25:00-30:00]
1 Round
With Workout Weight:
3 Wallballs
3 Power Snatches
3 Pull-ups
3 Overhead Squats
3 Box Jumps
3 Thrusters

STRATEGY + WOD [30:00-60:00]

  • Today’s workout is all about the machine staying at pace that allows you to thrive through the movements
  • There are going to be some movements that are better for you that others
  • On the movements you feel more comfortable, you can gain time by working through bigger sets
  • On the movements you struggle with, look to chip away at manageable sets from the beginning
  • Consider the following options for getting to 40 reps:
  • 1 Sets: 40
  • 2 Sets: 20-20
  • 3 Sets: 15-15-10
  • 4 Sets: 10-10-10-10
  • 5 Sets: 8-8-8-8-8
  • 8 Sets: 5-5-5-5-5-5-5-5


  • 40 Jumping Air Squats Video
  • 40 Single Dumbbell Goblet Squats Video
  • 40 Medicine Ball Squat Cleans Video


  • 40 Dumbbell Power Snatches
  • 40 Odd Object Ground to Overhead Video
  • 40 Kettlebell Swings
  • 40 Slamballs Video


  • Reduce Reps
  • 40 Banded Strict Pull-ups
  • 40 Ring Rows
  • 40 Inverted Bar Rows Video
  • 20 Renegade Rows Video
  • 40 Dumbbell Rows From Plank Position (20 Each Side) Video
  • 40 Barbell Bent Over Rows Video
  • 40 Double Dumbbell Bent Over Rows Video
  • 40 Single Dumbbell Bent Over Rows (20 Each Side) Video
  • 40 Odd Object Bent Over Rows Video


  • 40 Front Squats
  • 40 Single Arm Dumbbell Overhead Squats (20 Each)
    * 40 Single Dumbbell Goblet Squats
    * 40 Wallballs
    * 40 Medicine Ball Squat Cleans
    * 40 Jumping Squats (2x Reps)


  • 40 Jumping Lunges
  • 40 Reverse Lunges


  • 20 Double Dumbbell Thrusters
  • 40 Dumbbell Goblet Thrusters Video
  • 40 Odd Object Thrusters Video
  • 40 Wallballs
  • 40 Jumping Air Squats (2x Reps) Video