W.O.D. Friday 2/12/21


W.O.D. Friday 2/12/21

“If failure is not an option, neither is success.”

We fear the one who is willing to lose it all. The one who is willing to play full out with no reserves. The one who swings for the fences.

That’s a dangerous person. Dangerous enough… to accomplish something great.

We all have a comfort zone. A status quo. It’s warm, cozy, and familiar. But it’s a box, with a ceiling and walls that we can see and touch. It’s a world that cannot grow further than what it’s already grown to.

If we want to grow, we have to climb out of that world into the unknown. To face that chance that we may fall flat on our face, because we’re walking in new ground. Yet, as much as a “swing and a miss” may sting a bit, there’s something far worse. Worse than any of that is the pain of knowing that we didn’t try.

Life is so short.
There’s no time to bunt.

Let’s swing for the fences.

Strength – 15 minutes

Build to Heavy Single


  • Athletes will have 15 minutes to build to a heavy single
  • This is intentionally a lot of time, so the goal is to start on the lighter side and get more reps in
  • The lighter loads should be focused on technique over speed or weight
  • As we get heavier, increase weight and rest between sets
  • Make it a goal to get around to each athlete for feedback on their form

Conditioning WOD – 10 minutes

As many rounds + reps as possible in 10 minutes of…
50 Double Unders
10 Power Snatches (95/65)
21 Toes to Bar

50 Double Unders
10 Power Snatches (95/65)
15 Chest to Bar Pull-ups

50 Double Unders
10 Power Snatches (95/65)
9 Strict Pull-ups

WORKOUT BRIEF [0:00 – 5:00]

  • We have a two-part snatch focused day ahead of us
  • Athletes will begin by building to a heavy single power snatch
  • This is a great opportunity to touch some heavier weights while working on moving well
  • The second part includes light snatches and a rotation of gymnastics movements
  • If athletes finish the 9 strict pull-ups, they cycle back to the top of the list
  • The score here is total rounds and reps
  • Choose weights and variations that allow at least 1 full round to be completed


  • Choose a lighter power snatch weight that can be cleared within 1-3 quick sets (10, 5-5, 4-3-3)


  • Choose gymnastics variations that can be completed within 3 sets:
  • Toes to Bar: 7-7-7
  • Chest to Bar Pull-ups: 5-5-5
  • Strict Pull-ups: 3-3-3


  • Choose a rep number or variation that takes a minute or less to complete
  • Complete 75 Single Unders (1.5x) for 50 Double Unders

GENERAL WARM-UP [5:00-12:00]
30 Seconds Each
Easy Single Unders
PVC Pass Throughs Video
Hollow Hold Video

Quick Single Unders
PVC Overhead Squats Video
Arch Hold Video

High Single Unders
PVC Sotts Press Video
Straight Leg Sit-ups Video

Overhead Squat Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

DEMO VIDEO: Click Here

MOBILITY [12:00-15:00]
Wall Twist: 40 Seconds Each

Overhead Stretch on Wall: 1 Minute

TEACHING [15:00-25:00]

  • Our focus on all three movement today will be our grip, as we’re always holding onto something today
  • On the rope, look to maintain a relatively loose grip to allow the rotation to happen from the wrists
  • The thumb and the index finger will do most of the work and should be positioned close to where the handle meet the rope
  • The middle, ring, and pinkie fingers are simply there to stabilize the rope instead of actively spinning it

Movement Prep

  • 30 Seconds Single Under Practice
  • 30 Seconds Double Under Practice


  • There are 3 things we’ll consider today for the power snatches:
  • Get your hands wide enough
  • Establish the hook grip
  • Keep the knuckles down in the pull
  • Check out the Daily Video for a visual on these three points of performance

Movement Prep

  • Establish Hook Grip and Hand Width
  • 3 High Hang Power Snatches (Pockets)
  • 3 Hang Power Snatches (Above Knee)
  • 3 Power Snatches (Mid-Shin)


  • With 3 gymnastics movements, let’s keep our grip focus pretty simple
  • For all movements, look to get your pinkie knuckle over the bar
  • This creates a secure hold on the bar and recruits more muscle
  • For the strict pull-ups and toes to bar, look to have your hands right at shoulder width
  • You may want to try a touch wider for chest to bars, as it can help with the increased range of motion

Movement Prep

  • 10 Scap Pull-ups Video
  • 5 Kip Swings
  • 1-3 Strict Pull-ups
  • 3 Knees to Chest
  • 3 Toes to Bar
  • 3 Chest to Bar Pull-ups

PRACTICE ROUND [40:00-45:00]
1 Round
With Workout Weight:
5 Double Unders
4 Power Snatches
3 Toes to Bar
2 Chest to Bar Pull-ups
1 Strict Pull-ups

STRATEGY + WOD [45:00-60:00]

  • The big sticking points in the workout will likely be the gymnastics movements
  • We can break-up the double unders and power snatches in a way that allows us to thrive through the gymnastics
  • Consider a some quick breaks on every movement to keep moving forward efficiently:
  • Double Unders: 50, 25-25, 25-15-10
  • Power Snatches: 10, 5-5, 4-3-3
  • Toes to Bar: 21, 12-9, 7-7-7, 6-5-5-5
  • Chest to Bar: 15, 8-7, 5-5-5, 4-4-4-3
  • Strict Pull-ups: 9, 5-4, 3-3-3, 3-2-2-2


  • Reduce Reps
  • Single Unders
  • Practice Time Caps
  • Double Taps (Equal Reps) Video
  • Line Hops (Equal Reps) Video
  • Over-and-Back Dumbbell Hops (1/2 Reps) Video


  • Dumbbell Snatches
  • Odd Object Ground to Overhead Video
  • Slamballs Video


  • Reduce Reps
  • Feet as High as Possible
  • Knees to Elbow/Chest/Waist
  • Toes Raises Video


  • Reduce Reps
  • Chin Over Bar Pull-ups
  • Strict Pull-ups
  • Banded Pull-ups
  • Ring Rows
  • Inverted Bar Rows Video
  • Renegade Rows (Equal Reps) Video
  • Dumbbell Rows From Plank Position (Equal Reps Each Side) Video
  • Barbell Bent Over Rows Video
  • Double Dumbbell Bent Over Rows Video
  • Single Dumbbell Bent Over Rows Video
  • Odd Object Bent Over Rows Video


  • Reduce Reps
  • Banded Strict Pull-ups
  • Ring Rows
  • Inverted Bar Rows Video
  • Renegade Rows (Equal Reps) Video
  • Dumbbell Rows From Plank Position (Equal Reps Each Side) Video
  • Barbell Bent Over Rows Video
  • Double Dumbbell Bent Over Rows (2x Reps) Video
  • Single Dumbbell Bent Over Rows (2x Reps Each Side) Video
  • Odd Object Bent Over Rows (2x Reps) Video

Extra Work (before or after class)

Skill Conditioning

3 Giant Sets, Not For Score:
40 Calorie Bike
25′ Handstand Walk
5 Rope Climbs
25′ Handstand Walk

Rest 3 Minutes Between Sets