W.O.D. and Endurance Tuesday 9/3/19


W.O.D. and Endurance Tuesday 9/3/19

***No endurance today! All athletes jump into the team workout and have some fun!


“I don’t like that man. I should get to know him better.” – Abraham Lincoln

Perspective is everything.

A situation we can all relate to from some point in our lives, is poor first impression. An introduction to someone who… you’d rather not spend another second on. After the interaction, you want to distance yourself as far away as possible. Yet, life puts us right back next to them, not by choice, but by chance.

And we talk.
And we strike some common ground.
And we understand.
And things… change. We may not be close friends, but, that animosity we initially felt is no longer there. The brief amount of time we spent talking with them afforded us the chance to better understand their perspective. And why they came across that way.

Next time we find ourselves feel the wave of animosity towards someone, remind ourselves… we just need to get to know them a little bit better.

Team Conditioning WOD-30 min cap

Teams of 3
For Time :
100/70 Calorie Row
100 Box Overs (24/20)
100 Power Snatches (95/65)
10 Rope Climbs (15′)
100 Power Snatches (75/55)
100 Box Overs (24/20)
100/70 Calorie Row


  • One athlete works at a time in this big down and back chipper workout
  • Teams can split the reps as they see fit, with one athlete working at a time
  • There is a 30 minute cap on this workout
  • If you hit the cap, put 30:00 as your score and note total reps completed in the notes


  • For Mixed Teams:
  • 2 Girls, 1 Guy: 80 Calories
  • 2 Guys, 1 Girl: 90 Calories


  • If uneven amount of athletes, teams of 2 will do 70/7 reps of everything, and a 70/50 cal row, all with a 25 minute clock (reduce time working to avoid overtraining without a third person available)


  • There is no need to stand to full extension on top of the box


  • Note that the power snatch weight decreases in the second round
  • The first round weight should be something you can string together sets of 7-10 during the workout
  • The second round weight should be something you can string together sets of 10-15 during the workout
  • Use one bar and change the weights for the second round
  • It is ok for teams to use multiple bars if they plan on using different weights


  • Stagger by 3-4 minutes if short on rowers, and add an extra few minutes onto the clock if this is the case

No Space Between
The theme across the two big movements today, the rope climb and the power snatch, is we want no space between. On the rope this means no space between the feet. It is common when athletes are climbing the rope to have the feet parallel to each other instead of stacked on top. Since there is little friction on the lower half, the rope climb ends up becoming a big upper body movement. On the way up and on the way down, clamp those feet tight and remove the space between.

Movement Substitutions
Reduce Reps
1/2 Rope Climbs (1:1)
Seated Rope Pulls (1:1)
Pull-ups or Ring Rows (5:1)
Strict Pull-ups (3:1)

No Space Between
On the snatch this means no space between the bar and the body. Slightly curling the wrists back towards the body can help keep the bar close today. When the wrists and hands move forward, we’ve created a huge gap between the bar and the body.

No Space Between
A simple way to improve a lot of common fault on the rower is to remove the space between the heel and the foot plate. While it is not 100% necessary to row with the heels completely down, it does fix a lot of issues. The workout is long today, so this is something we can quickly mention in the group warmup rows and correct while partners are on their rest period during the workout.


  • With a 1:2 work to rest ratio, let’s aim to move quickly and switch out before you start to slow down
  • To avoid any confusion, tell your teammates what total number you left off on – not the number of reps you just completed


  • With longer transitions on the rower, we can look to hold on for about 30-45 seconds of hard work
  • This will likely work out to 15-20 calories each time
  • For guys, if each partner does 16-17 calories, you can complete the work in 2 sets each
  • For girls, if each partner does 11-2 calories, you can complete the work in 2 sets each


  • Switch out every 5-10 reps on the box jump overs to help maintain speed


  • Switch out every 7-10 reps on the first barbell
  • Switch out every 10-15 reps on the lighter second barbell


  • Switch after single reps on the rope climbs