Team W.O.D. Monday 12/16/19


Team W.O.D. Monday 12/16/19

Only 3 DAYS LEFT of our Food drive for the Ash Grove Food pantry. If everyone just brought a couple cans, boxes, or packages of food, or even bathroom tissue and paper towels to drop at the front, we would need a truck or two to handle it all! Thank you for anything you can do… after visiting with them, the need is so great and this would help so much. Thank you!

“I define anxiety as experiencing failure in advance.” – Seth Godin

It’s not abnormal to feel the nerves before something big. We have a several thousand year-old survival mechanism that wants to protect us. A bit outdated maybe, but it’s still alive and well.

This made sense when being chased by predators, or at risk of running out of food. Yet, our day to day actions are different now. Not only do we not need to prepare for catastrophic failure… we should resist it.

What we think, we will become. And if we dwell on the thought on failing, it becomes a self-fulfilling prophecy. We start to focus in, on a subconscious level, on the reasons we will fail. Of course, we’re not in an imaginary world here… we will fail… but it’s the paradigm shift we’re after. Think less about all the reasons we’ll fail, and more, about all the reasons we will succeed.

Team Conditioning WOD – 30 minutes

Teams of 3, As many rounds + reps as possible in 30 minutes of…
60 Calorie Row
50 Pull-ups
40 Power Cleans
30 Thrusters

Round 1: 95/65
Round 2: 115/85
Round 3: 135/95
Round 4: 155/105
Round 5: 175/115


  • One athlete works at a time in this AMRAP 30 team workout
  • Teams must complete all reps at one station before moving to the next
  • The weight increases with each round for the barbell movements
  • Use 1 barbell unless partners are using different weights, then it is ok to have multiple on the floor
  • 2 teammates can change out barbell weights after each round while 1 teammate starts with the 60 calories on the rower


  • All teams, no matter the mix, will complete 60 calories


  • It is ok if partners are using different pull-up variations
  • Choose a variation that allows for sets of 5 minimum during the workout


  • Choose your barbell weights based off the thruster, as that is likely the limiting factor or the two barbell movements
  • Below are what number you should be able to hold during the workout:
  • **1st Bar: **10-15 Reps
  • 2nd Bar: 7-10 Reps
  • 3rd Bar: 5-7 Reps
  • 4th Bar: 3-5 Reps
  • 5th Bar: 1-3 Reps

Loose, But Full
The grip is the focus of all four movements today. When rowing, we can think about wrapping the thumb around the handle while keeping the fingers loose. A good test of “fingers loose” is being able to pick them up during the stroke like you’re tapping on a keyboard. Having a loose, but full grip keeps you connected to the machine while still allowing the lower body to do most of the work. The arms are essentially hooks here. Not frying the grip by death gripping the handle will be beneficial with the pull-ups and cleans to follow.

Pinky Over
As a quick test, grab one wrist with the other hand and just squeeze with the thumb and index finger. Now, squeeze again, just focusing on pushing the pinky down like you’re going to break your arm. You’ll notice that more muscle lights up when you push your pinky down. If we can apply this to our pull-ups, we’ll have a more secure grip, an active shoulder, and can use more muscle. Try to get the pinky knuckle over the top of the bar for better pull-ups.

Movement Subs
Reduce Reps
Jumping Pull-ups
Banded Pull-ups
Ring Rows

Hook Grip
Hook grip is an essential piece to the Olympic lifts. It’s not only important for having the most secure grip on the barbell, but it also helps athletes achieve a powerful hip extension. When the hook grip is not utilized, athletes cannot complete a very powerful jump because the bar may fly out of their hands if they do. No hook may also cause athletes to bend their arms early. The reason many athletes do not use it is because it is uncomfortable. Getting comfortable with the hook grip will pay off in the long run for those athletes who are not accustomed to using it. It also helps minimize the forearm burn in grippy workouts. Encourage everyone to use it with they empty bar work today to build up tolerance.

Hybrid Grip
We know that the thruster is a combination of the front squat and the push press into one big movement. In the front squat, we are able to maintain a loose fingertip grip to ensure that the barbell sits as far back onto the shoulders as possible. With this grip, we have good body contact, but bad pressing ability. If the bar is just in our hands, we have good pressing ability, but bad body contact. This hybrid movement requires a hybrid grip. On the thruster, looking to have all of the fingers wrapped around the bar, but with a slightly looser grip to allow for higher elbows during the squat. Let’s find the happy medium that allows for the best of both worlds.


  • Have a plan going in, but also expect to have to adapt on the fly if necessary 
  • Tell your teammates where you are in the set, not how many you just did (“We’re at 30” as opposed to “I did 10”)
  • This makes any adjustments to rep schemes that much easier


  • Shoot for 1-2 Sets
  • **1 Set Each: **20-20-20
  • **2 Sets Each: **10-10-10-10-10-10
  • 1 Set might be worth it to reduce the number of transitions, but if your transitions are fast, 10’s are less taxing and can be more sustainable later on in the workout


  • Pull-up transitions are much faster than rowing
  • Small sets will be sustainable well into the later rounds of this workout
  • Switch out every 5-10 reps


  • Let’s try to hold on for slightly bigger sets on the thrusters than on the power cleans, since the bar does not come back to the ground in the thruster
  • **POWER CLEANS: **
    • **First 3 Bars: **Switch Every 5-10 reps
    • Last 2 Bars: Switch Every 1-5 reps
  • **THRUSTERS: **
    • **First 2 Bars: **7-15 reps
    • Middle Bar: 5-7 Rpes
    • Last 2 Bars: 1-5 Reps