FREE W.O.D. Saturday 8/9/10am (open gym at 10am also) 1/23/21


FREE W.O.D. Saturday 8/9/10am (open gym at 10am also) 1/23/21

“You can’t build on top of success you don’t acknowledge.” – Dallas Travers

There’s a dark side to being so driven.
We can be so focused on constantly improving that we can forget to look back, acknowledging the success we’ve had. I bet we can all relate to a time where we landed a PR lift, or a raise at work… where we were psyched… but only for mere seconds. Before we knew it, we were already thinking, “what’s next?” The finish line moved yet again.

It’s not wrong to be passionately driven.
That’s not where the harm comes from.
The harm comes when we don’t celebrate our victories.

We aim to live in a state of true “blissful disassifaction”. Grateful for every experience that comes our way, all the while in a fiery pursuit of the next best version of ourselves. Think of it less as a “pat on the back”, and more of a foundation that we build on. As the quote above teaches us, we can’t build on top of success we don’t acknowledge.

Conditioning WOD – 18 minutes

As many rounds + reps as possible in 18 minutes of…
18/15 Calorie Bike or Ski or 25/18 Cal Row
15 Wallballs (20/14)
12 Alt. Dumbbell Snatches (50/35)
9 Toes to Bar

WORKOUT BRIEF [0:00 – 5:00]

  • Today’s medium-long range AMRAP workout is designed to be a steady pacer
  • The manageable numbers at each station allow us to keep moving forward without getting “stuck” anywhere
  • We can expect to complete around 4-6 rounds


  • Alternate arms every rep for a total of 6 each side
  • Choose a weight that allows you to clear this station in under a minute


  • If you have 15+ toes to bar when fresh, complete this station as written
  • Choose a variation from modifications if you’re not there yet


  • Choose a number that you can complete in under 1 minute
  • Men throw to 10 feet and Women throw to 9 feet

GENERAL WARM-UP [5:00-12:00]
2 Rounds
30 Seconds Each Station
Squat to Stands Video
Push-up to Down Dog Video
Medicine Ball Slams Video
Hollow Hold Video
Arch Hold Video

MOBILITY [12:00-15:00]
Dumbbell Ankle Stretch: 40 Seconds Each Side

Kneeling Hamstring Stretch: 40 Seconds Each Side

TEACHING [15:00-25:00]

  • We have a pretty shoulder-heavy workout today with 3 overhead movements
  • That being said, let’s try jump the dumbbell to a fully locked out position
  • A strong jump will limit the amount of press-outs taking place and take some strain off the upper body
  • We’ll practice this strong lower body extension and aggressive upper body turnover with some push press and muscle snatches

Movement Prep
Each Side With Lighter Weight:
5 Push Press
5 Muscle Snatches
5 Dumbbell Snatches


  • The kip swing is a shoulder initiated movement
  • Most athletes have trouble with rhythm when the hips are doing more than the shoulders
  • One way to think about getting the shoulders more involved is by pushing the bar towards the toes instead of bringing the toes to the bar
  • We’ll start small with knees to waist, knees to chest, and finally toes to bar to layer this rhythm in
  • Find the max height for the feet that still allows for a rhythmic kip swing

Movement Prep
10 Scap Pull-ups Video
10 Kip Swings
8 Knees to Waist
6 Knees to Chest
4 Toes to Bar


  • Wallballs can be just as much of a shoulder movement as they are a leg movement because we have to stabilize the weight
  • One way to take some strain off the shoulders is to use the chin as a third point of contact on top of the hands
  • When the weight is too low on the body, the chin is unable to assist
  • Check out the Daily Video for more on this teaching point

Movement Prep
10 Medicine Ball Front Squats
5 Push Press
5 Thrusters
5 Wallballs

PRACTICE ROUND [25:00-30:00]
1 Round
With Workout Weight:
4 Calorie Machine
4 Wallballs
4 Alternating Dumbbell Snatches
4 Toes to Bar

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

  • This pacer workout is all about manageable sets across the boards
  • Based on your comfort level with each, 1-3 sets is likely ideal
  • Hold numbers (and bike pace) in the first round that you see yourself maintaining for 4-6 total rounds today
  • Consider the below break-up plans for each movement


  • 1 Set: 12
  • 2 Sets: 6-6
  • 3 Sets: 4-4-4


  • 1 Set: 9
  • 2 Sets: 5-4
  • 3 Sets: 3-3-3


  • 1 Set: 15
  • 2 Sets: 8-7
  • 3 Sets: 6-5-4


  • 16 Single Dumbbell Thrusters (8 Each)
  • 15 Single Dumbbell Goblet Squats DUMBBELL SNATCHES
  • 12 Slamballs
  • 12 Odd Object Ground to Overhead


  • Reduce Reps
  • Feet as High as Possible
  • 9 Knees to Chest/Waist/Elbows
  • 9 Toe Raises
  • 9 Weighted AbMat Sit-ups