New Cause! Monday W.O.D. 11/2/20


New Cause! Monday W.O.D. 11/2/20

New Month New Cause!

Mother Teresa once said “If you can’t feed a hundred people, then feed just one.” So this November, we’re stepping in to help stop hunger!

We are working with feedOne! Every 2 check-ins will provide a meal to a child in need. The hashtag this month is #givemeals.

feedONE, a campaign by Convoy of Hope, believes you can make a difference one child at a time. By providing nutritious meals to more than 200,000 children in 14 countries, they are opening the door to brighter futures and life-changing hope.

Thanks for checking in to help feed children in need!

Macy and Jennifer Mitchell (owners)

“Culture eats strategy for breakfast.” – Peter Drucker
In business, this is ever important for leaders to fully understand. That the culture of a team is everything. Over any marketing plans, product launches… anything.
The same mindset is true for us as athletes.
We’ve all heard the line, “it’s not the size of the dog in the fight, but the size of the fight in the dog”. And we believe it to be true. The picture perfect strategy, executed half-heartedly, will always be beaten by the less-than-ideal strategy, but executed with full heart.

Our character is our back bone. During round 4 of “Kelly”, or the final minutes of an Open AMRAP, it will not be our “workout strategy” that we fall back to. It’s something deeper. Cultivate that, and everything else falls into place.

Strength/Conditioning WOD – 35 min running clock

For Time:
21 Front Squats (135/95)
42 Alternating Dumbbell Snatches (50/35)
600m Run OR 1800m Bike= RX
15 Front Squats (155/105)
30 Alternating Dumbbell Snatches (50/35)
600m Run OR 1800m Bike= RX
9 Front Squats (185/125)
18 Alternating Dumbbell Snatches (50/35)
600m Run OR 1800m Bike= RX

***In remaining time you will work up to a 1 rep heavy…

1 rep squat clean.

  • you will have until the 35:00 clock expires to achieve this. No longer!

WORKOUT BRIEF [0:00 – 5:00]

  • 600m runs will break up the weightlifting movements in today’s “long and grindy” workout before finding a 1 rep squat clean
  • The descending rep scheme and runs between should allow us to maintain a good effort on the barbell and dumbbell throughout
  • Your score today is the total time it takes to complete all the listed work AND weighton the 1 rep squat clean (2 scores)
  • We expect this workout to take between 20-30 minutes to complete and in reaming time after finish, quickly find a 1 rep squat clean


  • Choose a moderate weight that allows you to complete the double digit rounds (21-15) within 2-3 sets
  • The barbell is taken from the ground, not out of a rack
  • You can squat clean the first rep of each set if you’d like


  • Choose a dumbbell weight that allows you to complete 30+ unbroken reps when fresh
  • We’ll switch hands every rep on this movement
  • BOTH HEADS of the dumbbell should make contact with the floor between the feet

GENERAL WARM-UP [5:00-12:00]
Run Warmup
200 Meters Easy or Machine based on weather

30 Seconds
Single Dumbbell Deadlifts (Each Side)
Single Dumbbell Russian Swings (Each Side)
Single Dumbbell Strict Press (Each Side)
Single Dumbbell Goblet Squats

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

MOBILITY [12:00-15:00]
Dumbbell Ankle Stretch: 45 Seconds Each Side

Dumbbell Goblet Squat Hold: 45 Seconds

Hips & Knees
Both these movements require us to load the hips and the knees, but the degree to which we do so will be very different. In the front squat, the hips are much lower and the knees will track more forward over the toes. In the dumbbell snatch, the hips are much higher and further back with the shins more vertical. Being positioning correctly in both scenarios will allows us to better control the weight we’re moving.

Movement Prep
10 Single Dumbbell Romanian Deadlifts (5 Each With Lighter Weight)
5 Pausing Front Squats (3 Seconds in Bottom)
10 Single Dumbbell High Pulls (5 Each With Lighter Weight)
5 Front Squats
10 Single Dumbbell Snatches (5 Each With Lighter Weight)

Build to Lighter Front Squat Weight

PRACTICE ROUNDS [22:00-30:00]
1 Round
With Lighter Weight:
6 Front Squats
6 Alternating Dumbbell Snatches
100 Meter Run

1 Round
With Workout Weight:
4 Front Squats
4 Alternating Dumbbell Snatches

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

  • Completing the larger rounds of front squats and snatches in 2-3 sets might be the best plan to stay consistent across the workout
  • Planned breaks are always faster than unplanned breaks
  • Consider the following options:
  • Set of 21: 12-9, 7-7-7
  • Set of 42: 21-21, 14-14-14
  • Set of 15: 8-7, 5-5-5
  • Set of 30: 15-15, 10-10-10
  • See if you can complete the smaller final sets of 9 and 18 in 1-2 sets
  • Set of 9: 9, 5-4
  • Set of 18: 18, 9-9


  • Run at a pace between sets of weighted movements that allows you to get your hands on the bar immediately for your first set
  • Breaking these movements up a few times could be a nice incentive to move with more urgency on the runs, as there is rest built in between sets
  • With 2 scores today, see if you can empty the tank to finish, before starting 1 rep squat cleans


  • Equal Reps Double Dumbbell Front Squats
  • 2x Reps Dumbbell Goblet Squats
  • 2x Reps Odd Object Front Squats
  • 2x Wallballs
  • 2x Jumping Air Squats Video


  • 1/2 Reps Barbell Power Snatches [Light]
  • Equal Reps Odd Object Ground to Overhead Video
  • Equal Reps Kettlebell Swings
  • Equal Reps Slamballs Video

600 METER RUN scaling (biking is RX)

  • 800 Meter Row 
  • 600 Meter Ski Erg