NEW APPAREL! Order and see samples at front desk! TEAM W.O.D. Friday 5/3/19


NEW APPAREL! Order and see samples at front desk! TEAM W.O.D. Friday 5/3/19

NEW Summer Apparel is here!!!! (Shirts, Shorts, and Pants)

It’s easy! Just SIGN UP in the binder on the FRONT DESK! Samples are available to see and touch for correct sizing. These are only a few of the choices.
All shirts/tanks, no matter the quality or cut will only by $20 and shorts/pants will be priced slightly differently to their various cuts, all found in the apparel binder up front.
This sale will run for two weeks to give everyone a chance to get what they want.


“Alright. They’re to the front of us, to the left and right, and behind us. We’re surrounded…. They can’t escape us now”. – General Chesty Puller, United States Marine Corps

General Puller drove his Marines that day to a decisive victory – for no other reason than they believed they could. To accomplish anything extraordinary, we first need to believe it’s possible.

That sounds ridiculously obvious. Yet when we think a bit more on it, we come to realize that we can be the first to tell ourselves it’s not possible. We can talk ourselves out of action with negative compounding thoughts. Concern, worry, doubt, fear.

Like the Marines that day, sometimes we just need to get out of our own head, and do what we best. Work. Even when, we’re out-gunned. Out-“talented”. Out of time, out of resources, out of everything. Even when… let’s go win.

Team Conditioning WOD – 35 min cap

Teams of 3, splitting reps however desired…

For Time:
1000/700m Ski Erg
6 Rope Climbs
40 Power Cleans 155/105
1000/700m Ski Erg
9 Rope Climbs
30 Power Cleans 205/135
1000/700m Ski Erg
12 Rope Climbs
20 Power Cleans 255/165
*One athlete cannot do more than 250m ski erg at one given time. Must switch off.


  • Looking for the workout to take around 30 minutes
  • Teams will split reps up as they see fit (except ski erg – max of 250m at any given time)
  • Only teams of 3 female may use the ski erg conversion, otherwise mixed teams will use the 1000m
  • If uneven amount of athletes and a team of 3 can’t be formed, teams of 2 will follow the rep scheme…
    700/500m Ski Erg
    4 Rope Climbs
    25 Power Cleans 155/105
    700/500m Ski Erg
    6 Rope Climbs
    20 Power Cleans 205/135
    700/500m Ski Erg
    8 Rope Climbs
    15 Power Cleans 255/165

*Team of 1… will either need to join another team of 3 and shadow an athlete and work when they work and rest when they rest OR fly solo and treat the complete the workout in longer intervals of 40 seconds of work and 20 seconds of rest each minute to be able to not just move through the workout but to imitate having a teammate and the stimulus of the workout

400/300m Ski Erg
2 Rope Climbs
15 Power Cleans 155/105
400/300m Ski Erg
4 Rope Climbs
10 Power Cleans 205/135
400/300m Ski Erg
6 Rope Climbs
5 Power Cleans 255/165


  • Rope climbs increase as the workout moves forward
  • Teammates do not have to be doing the same variation to be on the same team
  • See subs below in teaching


  • Teammates can have multiple bars if they are doing different weights
  • Weight increases, but reps decrease
  • Should be a weight athletes can cycle for at least 3-5 reps at a time early in the workout

Knees Out
With less time to teach today, we’ll layer on one extra thing that can make a huge difference. That is getting the knees out more. When the knees stay within the shoulders, we are limited to how high we can bring them because they get stopped by our chest. When we widen the knees out, we’re able to bring them much higher. More height equals less pulls and faster rope climbs.

Movement Prep
5 Hanging Knees to Elbows
3 Hanging Foot Locks
1 Rope Climb

Movements Substitutions
Reduce Reps
1/2 Rope Climbs (2:1)
Seated Rope Pulls (2:1)
Pull-ups (5:1)
Ring Rows (7:1)


  • Work hard when you ski
  • Try and recover when the others are going
  • Switch every 100-250 meters
  • Less transitions if you choose the longer runs, but able to move faster with the shorter bursts


  • Singles are likely the best option
  • Person who just came of the ski erg can go last
  • Person with the most rest can go first


  • Look to cycle somewhere between 3-5 reps here on the first sets, then in later sets, quick singles will be the best option as it should be getting increasingly heavy
  • If singles are faster, go for it, but keep transitions very quick with partners on the other side of the bar ready to pick it up