FREE W.O.D. Saturday 8/9/10am 7/18/20


FREE W.O.D. Saturday 8/9/10am 7/18/20

“You are what you do, not what you say you’ll do”. – C.G. Jung

With the advent of the social media and reddit forums, talk is cheap. Sitting in the comfort of a chair, at home, many will talk. Few however, will actually do.

Spending our breath on words is wasted effort, and is always better spent on action. This is the only measurable difference between the armchair quarterback, and the actual quarterback.

I can’t hear what you’re saying, because your actions speak so loudly.

*Running will no longer be allowed on the road for your safety and also for the many passer byes that have called in concerned. We will be building a sidewalk soon to accommodate. Until then you must go down the sidewalk on the side of the building and through the grass to the road to run. If you rather not, just use the machine calculation as a sub to running! Sorry for the inconvenience!

For Time:
800 Meter Run (to dead end and back)

Front Squats (95/65)
Chest to Pull-ups

800 Meter Run

Thrusters (95/65)

800 Meter Run

WORKOUT BRIEF [0:00 – 5:00]

  • Two 15-12-9 couplets are surrounded on all sides by 800 meter runs in today’s workout
  • This balanced workout of running, gymnastics, and weightlifting is designed to be on the longer side
  • The intended time range for this piece is between 16-24 minutes
  • We’ve purposely combined the less challenging barbell movement with the more challenging gymnastics movement (and vice versa) to incentivize bigger sets throughout


  • We’ll use one barbell weight for the thrusters and the front squats today
  • Choose you weight based off the thruster – as it is the more challenging of the two
  • This should be a load that you can complete for 25+ reps unbroken when fresh
  • The bar comes from the floor on both movements
  • You are allowed to squat clean the first rep of each set


  • If you have 20+ unbroken chest to bar pull-ups when fresh, let’s complete all gymnastics as written
  • If you’re not there yet, consider some of the following options:
  • Reduce the number of chest to bar pull-ups [Ex: 12-9-6 or 9-6-3]
  • Complete both couplets with regular pull-ups
  • Choose a variation from the “modifications” section

GENERAL WARM-UP [5:00 – 12:00]
Warmup Run
200 Meter Easy Jog

30 Seconds Each
Active Samson Video
Russian Baby Makers Video
Active Spidermans Video
Lateral Squats Video
Push-up to Down Dog Video
Slow Air Squats

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

DEMO VIDEO: Click Here

MOBILITY [12:00 – 15:00]
Warrior Squats: 40 Seconds

Pigeon Pose + Lat Reach: 40 Seconds Each Side


The hands will be a big focus point across all movements today. In the front squats, keeping the weight back in loose fingertips can allow for the bar to sit nicely on the shoulders throughout the movement. This supported position is ideal for getting “comfortable” for larger sets.

Movement Prep
3 Pausing Front Squats (3 Seconds)
6 Front Squats

Loose fingertips work well for the front squats, but wouldn’t work as well for the thrusters. Since we have to go overhead with the weight, we need a loose, but full grip on the bar. This hybrid grip still allows the weight to be supported by the shoulders while making for a better transition to an overhead press. Keep the hands relaxed, but ensure the thumb is in front of the barbell this time around.

Movement Prep
3 Push Press
6 Thrusters

When getting set-up on these movements, we want to grip the pull-up bar at the base of the fingertips instead of in the palms or in the actual fingertips. This is a great way to prevent rips. When the bar sits in the palms, it is likely to slide up and down, which creates a lot of friction. When the bar is too far in the fingertips, we aren’t connected that well, which doesn’t allow for a good “hip pop”. Find the sweet spot where the fingertips meet the palms. You can also play around with a slightly wider hand position for the chest to bar pull-ups, opting for just outside shoulder width to make for easier chest contact.

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


  • 1,000 Meter Row or Ski Erg
  • 2,400 Meter Bike


  • Reduce Reps [Ex: 9-6-3]
  • Chin Over Bar Pull-ups (For Both)
  • Strict Pull-ups
  • Banded Chest to Bar Pull-ups & Pull-ups
  • Jumping Chest to Bar Pull-ups & Pull-ups
  • Ring Rows
  • Inverted Bar Rows Video
  • Renegade Rows (Equal Reps) Video
  • Dumbbell Rows From Plank Position (Equal Reps Each Side) Video
  • Barbell Bent Over Rows Video
  • Double Dumbbell Bent Over Rows Video
  • Single Dumbbell Bent Over Rows Video
  • Odd Object Bent Over Rows Video


  • Double Dumbbell Front Squats (Equal Reps)
  • Single Arm Dumbbell Front Squats (2x Reps)
  • Dumbbell Goblet Squats (2x Reps)
  • Odd Object Front Squats (2x Reps)
  • Wallballs (2x Reps)
  • Air Squats (3x Reps)
  • Jumping Air Squats Video


  • Double Dumbbell Thrusters (Equal Reps)
  • Single Arm Dumbbell Thrusters (2x Reps) Video
  • Dumbbell Goblet Thrusters (2x Reps) Video
  • Odd Object Thrusters (2x Reps) Video
  • Wallballs (2x Reps)
  • Jumping Air Squats (2x Reps) Video

PRACTICE ROUND [25:00 – 30:00]
1 Round
With Workout Weight:
100 Meter Run
4 Front Squats
4 Chest to Bar Pull-ups
4 Thrusters
4 Pull-ups

STRATEGY + WOD [30:00 – 60:00]

  • With running taking up a big chunk of the workout, your speed here will play big role in your overall score
  • Also taking the barbell and gymnastics movements into account, it can be helpful here to move like you’re going for a 3 mile run
  • Finding this “3 mile pace” will better allow you to stay moving once you get to the bars and stay consistent over the three 800’s


  • On the couplets, you can play to the nature of these movements to be as efficient as possible
  • Since the barbell stays on the shoulders for the front squats and thrusters, it can be productive to hold on for bigger sets here
  • Breaking this movement up excessively can lead to a lot of extra cleans
  • The easier movements to stop and start on are the gymnastics
  • You can quickly hop back up to the bar and chip away at the overall number without long breaks
  • Aiming to keep your rest between sets to 5-10 seconds will give you a better idea on what numbers to shoot for
  • Consider the following sets for each round:
  • Round of 15: [15] [8-7] [5-5-5] [4-4-4-3]
  • Round of 12: [12] [7-5] [4-4-4] [3-3-3-3]
  • Round of 9: [9] [5-4] [3-3-3] [3-2-2-2]