Team W.O.D. and Endurance Tuesday 11/12/19


Team W.O.D. and Endurance Tuesday 11/12/19


“Waste No More Time Arguing What A Good Person Should Be. Be One.” – Marcus Aurelius

It isn’t what we say that defines us, but instead what we do.

In today’s modern world, opinions flow freely. This is a great thing. Yet with such healthy discussions and debates can come drama, confusion, and a blurred line between what is “right” and what is ”wrong”. Marcus Aurelius urges us to contemplate less, and act more. To be the change we want to see in this world, rather than to argue for it.

Team Conditioning – 30 minute cap

Teams of 2 complete…
12 Rounds For Time:
12 Alternating Dumbbell Snatches (50/35)
12 Lateral Burpees Over Dumbbell
12 Shuttle Runs (cones 30 ft apart)

*Switch After Fully Completed Rounds (6 rds Each)


  • One athlete works at a time in this fast paced partner workout
  • The athlete working will complete all 36 repetitions before switching off to their partner
  • Each partner will complete 6 rounds each, for a total of 12
  • The score is the time it takes to complete all 12 rounds
  • We’ll cap today’s workout at 30 minutes


  • There is no need to stand to full extension on these lateral dumbbell burpees
  • The feet do need to pass over the bell, not behind them, for the rep to count


  • Set cones 30 ft apart for the shuttle runs
  • Every time one point of the body makes contact behind the cone, count 1 rep


  • Athletes will alternate hands every rep for these single arm dumbbell snatches
  • Let’s choose a weight here that will be completed unbroken on every round

One of the standards of the lateral dumbbell burpee is that the feet must pass over the top of the dumbbell. In order to hit this, athletes can make sure to set up far enough forward. The exact set-up position will differ based on height, but a good place to start is with the hip bones lined up with the front bell. Starting in the right position will enable athletes to think less during the workout. Also, flicking the feet back like a “butt-kicker” wastes less energy than bringing the knees up to the chest.

Fast Feet
On the shuttle runs, it’s most efficient to take a lot of steps as opposed to big steps when approaching the turn. Big steps can carry the momentum into the cone, where a lot of steps enables athletes to change directions more quickly. Taking longer steps out of the turn is ok, but try to take more steps when heading into the turn.

Switching Hands
There are several ways to switch hands on the alternating dumbbell snatch. Athletes can choose the option that allows them to handle the bell with the best control.

The first option is to place the dumbbell back on the ground between each rep and switch hands there. This option allows athletes to set their back each time, but is a little slower on cycle time. It also comes from a dead stop, making it similar to single repetition deadlifts in which there is no “rebound” effect.

The second option would be to switch hands in the air, ideally just in front of the face. This option requires more practice and accuracy than the first, but is a much faster cycle time. We get the “touch and go” effect with these, which makes it feel more like a kettlebell swing than a dead stop snatch. However, there is the tendency to be slightly out of position at the bottom of each rep due to the more dynamic nature of this movement. At first it may be helpful to keep the eyes on the bell while switching hands. If you’re more comfortable, you may not need to look at the hands at all during the exchange.

Muscle vs. Power
There are two common methods of dumbbell snatching. The first is the power snatch, where athletes drop under the weight. The second is the muscle snatch, where athletes extend hard and do not re-bend. The power snatch is similar to a push jerk, where the muscle is similar to a push press. There are good ways to do both and bad ways to do both. The good ones involve a quick lockout of the weight. The bad ones involve excessively pressing out the weight. Athletes can choose what method works best for them, aiming to lock the dumbbell out quickly no matter the method.


  • Athletes will likely be working for 1:30-2:00 and resting for 1:30-2:00
  • The goal here is to hold a strong, but maintainable pace
  • Athletes can find a speed on the first 3 rounds that they see themselves holding on the last 3 rounds
  • Think fast, but under control through each movement
  • With the dumbbell snatch opening things up off a couple minutes of rest, let’s try to hold on for unbroken sets throughout

*Reminder – An endurance workout is offered every Tue and Thur alongside our regular workout. These endurance workouts typically include a longer time duration, lighter weights combined with extra running, rowing or air biking. If you do not finish them or feel they are too challenging due to total time of work, feel free to scale or adjust the time occasionally.

CFR Endurance WOD – 30 min cap

3 rounds for time of…
40/30 Cal Row
20 Burpees over rower
40 DB Snatch
20 Shuttle Runs with Med ball 20/10