NEW CAUSE! – Team W.O.D. Monday 4/1/19


NEW CAUSE! – Team W.O.D. Monday 4/1/19

Hey family, time for our new monthly cause!

For the month of April, we are so excited to partner with The Autism Site for autism awareness and acceptance month!

Every 2 check-ins throughout April will provide one minute of therapy to an autistic child and their family.The hashtag this month is #autismawareness.

We have partnered with The Autism Site for the last few years and have provided over 770,000 minutes of therapy to families that need and deserve it.

The Autism Site provides access to incredible play therapy sessions that promote long-term and short-term memory, stimulate language, negotiation, and communication skills. Play sessions also nourish each family by relieving stress and forging important emotional bonds.

If you want to learn more about The Autism Site, you can check them out at

This April, remember to check in to help children and families with autism!


“For most of us, the problem is not a lack of goals. But rather too many of them.” – Roy F. Baumeister

In the words of Confucius, “Person who chases two rabbits catches neither”.

There are few things more powerful for our goals, than our full focus.
And there are few things more destructive to our goals, than a lack of focus.

Creating goals can be intoxicating. We all love doing it. We like to plan, visualize, and dream. All too often, to a fault.

Whereas the next step seems obvious (tangible action), we often find our “rabbits” running in different directions. And we sprint with our mightiest effort trying to catch both (or better said all 10). But we don’t catch one.

It’s not that our goals directly work against each other. It’s that they can result in us, working against ourselves.

Team Conditioning WOD – 30 min cap

Teams of 3, splitting reps however desired:

For Time :
60/45 Calorie Bike
75 Power Snatches
75 Thrusters (75/55)
60/45 Calorie Bike
60 Power Snatches
60 Thrusters (95/65)
60/45 Calorie Bike
45 Power Snatches
45 Thrusters (115/80)
60/45 Calorie Bike
30 Power Snatches
30 Thrusters (135/95)
60/45 Calorie Bike
15 Power Snatches
15 Thrusters (155/105)

*If not finished add 1 second per rep not completed to the time cap!


  • One athlete working at a time
  • As the reps drop, the weight will increase


  • Power Snatch is likely the limiting factor
  • Should be able to cycle first three bars for 5-10 reps within the workout
  • Should be able to cycle the last two bars for 1-3 reps within the workout


  • One barbell, unless athletes using different weights
  • 30 Minute Time Cap
  • Add 1 second to 30:00 for every rep not completed
  • Bike Subs
    • 60/45 Calorie Row
  • Mixed Teams
    • 2 Girls, 1 Girl: 55 Calories
    • 1 Girl, 2 Guys: 50 Calories

* If odd number of athletes and you must have a two person team, reduce the reps by 30% and complete the same progression of movements. If one person, please join a team and shadow. As one athlete works, yin work and when they rest, you rest.

Barbell Movements
Focus: The Upper Back
We often talk about the elbows staying up in the thruster, but one reason the elbows may be dropping is because athletes have lost the rigidity in their upper back. In this movement, we can focus on keeping elbows high and the upper back solid by pulling the shoulders down and back. If we also take this concept over to the power snatch, it helps athletes maintain a neutral spine in the pull off the floor. Keeping the upper back rigid during the pull allows athletes to get the bar higher on the body for the jump overhead.


  • Similar mindset to all team workouts
  • We’re resting twice as long as we’re working
  • Go fast and switch out before you start to slow down


  • Rewarded for speed and power
  • Switch out every 15-20 seconds or 7-10 calories
  • Keep the handles moving as you get off


  • On the lighter bars, hold somewhere between 5-10 reps
  • On the heavier bars, look to switch out every 1-5 reps
  • Aim to hold on for slightly bigger sets on the thrusters than on the snatches
  • Snatches come back to the ground, so the transition ends up being a little quicker than the thruster