W.O.D. Friday 4/12/19


W.O.D. Friday 4/12/19


“Death is one prophecy that hasn’t failed.” – Edmund Wilson

Have you ever been asked, “What would you do if you only had a week to live?”

Few things will snap us to attention like the thought of a terminal illness. The question leaves us considering how different our lives would be if we only had days to live.

It won’t be a matter of if, but when. Let’s not let a day go by, where we allow this thought to wash away to ignorance. It’s too important not to, as we only get one shot at this. Let’s make it count. #YouChoose

Strength – 15 minutes

Build to a Heavy 3 position snatch complex (you may squat or power, but please list in notes what you used).

  • 15 minutes to build to a moderate 3-position snatch
  • Positions are: pockets, one inch above the knee, floor
  • Complete complex without letting go of the bar
  • Start very light, focus on technique and get comfortable receiving the bar

Conditioning WOD – 15 minute cap

21-15-9 reps for time of…
Power Snatch 115/75
Chest to Bar Pull-Ups


  • Higher skill and lighter weight
  • Change variations or rep scheme as needed to complete between 8-12 minutes


  • Choose a weight/variation that you could cycle 15-21 reps unbroken when fresh
  • Non-Competitors can complete lighter power snatches and chin over bar pull-ups

Our first main focus for each of the movement will be our grip. Think of the chest to bar pull-up as the snatch of gymnastics movements. The hands will be a touch wider than our regular pull-up. Going just outside of shoulder width can allow athletes to slightly shorten the distance needed to make contact with the bar. Getting the hands out wider also exposes more surface area of our chest. If we keep the hands narrow, the arms can crowd the chest and force us to pull further with each rep. Let’s do a touch wider, but not uncomfortably wide.

Meet the Bar
Our second main focus for both movements will be meeting the bar. On the chest to bar, this means grazing the bar and not crashing into it so we bruise ourselves. Whether we are doing butterfly chest to bars or kipping chest to bars, grazing the bar allows us to stay under control and not lose our rhythm. When we crash into the bar, it can send athletes straight down or back slightly and disrupt the cyclical motion of the kip swing. No matter what variation we choose today, control the swing and try to meet the bar, not smash your body into it. This is similar to landing softly on a box jump vs. landing hard.

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

On the barbell, we are also looking for the hands to be wider that we typically go on a barbell. The wider the hands, the higher the bar will be on the body right before extension. We want to balance this out with something we feel comfortable overhead squatting with. We don’t want the hands so wide that it’s hard to support weight overhead. Find that happy medium that is wide enough where we don’t have to pull the bar a mile, but narrow enough that we feel stable with the bar locked out.

Meet the Bar
Using the box jump as an example again here. If we had a 20 inch box in front of us, we wouldn’t jump to it like it was a 30 inch box. That would be wasted energy and cause us to come crashing down. Instead, we would only get the feet as high as the box calls for. This allows for more of a soft, controlled landing. On the barbell, the thought process is the same. We want to meet the bar at the height we pull it to. Using the hips jump is the goal, but we want to jump it up like a 115/75 barbell, not a 155/105 barbell. If we jump too much, the weight can be harder to catch. Aim to “meet the bar”

Movement Substitutions
Reduce Reps/Weight


  • With two higher skilled movements, we want to be smart with our break-up strategy from the beginning
  • Easy to come out aggressive when we’re fresh for the 21’s
  • Treat the 21’s as a buy in for the rounds of 15’s and 9’s
  • This will allow you to stay in control towards the second half

Based on how comfortable athletes are with these movements, the breakup strategy may be similar or totally different for snatches and chest to bars. Some options are listed below for each of the three sets:

Set of 21

Set of 15

Set of 9