W.O.D. and Endurance Thursday 10/3/19


W.O.D. and Endurance Thursday 10/3/19


“If you want to be truly successful at it, you cannot be content with pretty good.” – Tim Grover

Pretty good is decent.
Pretty good is average.
Pretty good checks the box.
Pretty good… is the enemy of excellent.

How we do anything is how we do everything. And there is nothing in life worth doing halfway. Although we recognize the truth behind that statement, every single one of us can improve on this. To refine this habit – to truly blast through “good enough”.

What actions this week have been “pretty good”? When these opportunities come around next week, what will we do differently?

Conditioning WOD

5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Hang Power Snatch (75/55)
1 Minute Bike Calories
1 Minute Rest


  • Work for 3 minutes straight before resting for 1 minute
  • In order to get the most out of this workout, we want to choose weights that enable athletes to move for the majority of the 3-minute work window
  • Whenever there is rest built in, we want to minimize the amount of rest happening during the work time
  • The score across the 5 rounds is total accumulated reps
  • Enter your 5 scores for each round and SugarWOD will add them up for you
  • If not enough bikes you may start athletes in 3 different groups, all resting on the same minute. Make sure RX athletes start from the top though


  • Choose a weight that you could complete 25+ reps unbroken when fresh
  • Men: 10ft. Targets
  • Women: 9ft. Targets


  • The hang power snatch starts from above the knee on every rep
  • Choose a relatively light weight here that you could cycle for 25+ reps unbroken when fresh


  • Use a rower if unable to bike

Hand Position
Hand position is just as important on the ball as it is on the barbell. If the hands are too wide, or on the outside of the ball, it’s going to be really hard to transfer the power from the legs. Athletes will have to rely more on their press than their leg drive. If the hands are further underneath the ball, the pass off from the lower body to the upper body is a lot more smooth and powerful. If the ball was a clock, our hands would be right around 7 & 5 o’clock.

Relaxing the Arms
With back to back overhead movements, we can limit the amount of time our hands are locked out overhead. After throwing the ball to the target, let’s think about bringing the arms back down to our “”receiving position””. This will help eliminate some excess fatigue and allow athletes to hang on for more sets across the two movements.

Hand Position
The first thing we can consider on the hang power snatch is how we hold the bar. Ideally we’re gripping the bar wide enough where the barbell is resting right around the waist band. This wider grip allows for a snappy turnover and punch. If the hands are too narrow, athletes have to jump the bar from a further distance.

Hang Snatch Pull
After we got the hand position down, we want to make sure the bar stays close to the body. Unlike the kettlebell swing, which also is a hip driven movement, the snatch is a vertical jump. We don’t want the weight to swing away from the body on the way up or the way down down. We’ll use the hang snatch pull to drill an efficient bar path.

Hang Power Snatch
Finally putting it all together with the hang power snatch. Unlike reps that come from the floor, there isn’t really much power from the leg drive – which is why the hang can often feel more difficult. Since the legs aren’t contributing as much, we have to be very fast with the hips. Let’s be aggressive and snappy to help launch the bar overhead.

Movement Prep
Establish Hand Position
7 Hang Snatch Pulls
7 High Hang Power Snatches (Pockets)
7 Hang Power Snatches (1 Inch Above Knee)

Build to Workout Weight


  • There are a couple ways to approach a workout like this
  • Both options are designed to give athletes targets, whether that be time or reps, to keep them consistent across the 5 rounds
  • The first option is to set the time you are working for each minute
  • In this strategy, there are two common options
  • The first is to work for 40-45 seconds straight and rest/transition for 15-20 seconds
  • The second is to complete two rounds of 20 seconds of work and 10 seconds of rest
  • Understanding that we’re working for 5 rounds – the 20/10 option may be more sustainable
  • The tabata or double tabata style approach can help keep you on track each round
  • The second option is to set a goal number for each movement
  • For example, you could try to hold 15 reps across each movement for each round
  • For this option, it’s important to set targets in the first round that you’re able to sustain in round 2-5


  • For the bike, the work/rest does not apply like it does with the wallballs and hang power snatches
  • Since this movement comes right before rest and because it isn’t broken up – athletes are simply working for the whole minute

Extra Work

*These workouts will be programmed occasionally and are for those athletes in the gym who want a little bit more outside of class to help them be more competitive in the Open or other competitions. These pieces are typically higher skill and are intended to be completed before or after class.

Two sets of:
10 Bulgarian Split Squats
immediately into…
10 Dynamic Bulgarian Split Squats
Rest 60 seconds and do it again…

*For the Split Squats…you’ll perform the first 10 reps holding kettlebells or dumbbells in a farmer’s carry position (you choose the weight), then after the 10th repetition, you’ll drop the weights and perform 10 more reps unloaded, trying to jump as high as possible each rep.

*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 – 35 min cap

4 Rounds for time of…
400m Run
30 Wall balls 14/10
20 Hang Snatch 75/55