W.O.D. Friday 6/4/21


W.O.D. Friday 6/4/21

“Every strike brings you closer to your next home run.” – Babe Ruth

When you hear the name “Babe Ruth”, what’s the first thing that comes to mind?
Hall of Fame home run hitter.

What is not the immediate reaction, is “all-time strikeout leader”. 1,300 strikeouts. A record for three decades he held. It was eventually broken, by another who struck out quite a bit too. Mickey Mantle. A name that would be hard to guess, as he’s right next to Babe Ruth in the hall of fame for his home run hits.

These two didn’t reach their success through the home runs. They reached it through the strike outs. Remove those embarrassing misses… and we would never know their names.

Every missed lift. Every poor competition. Every embarrassing stumble.
It’s bringing us closer.

This is where we get better.

Conditioning WOD – 35 min cap

For Time:
2 Rounds
90/70 Calorie Row, 70/50 Calorie Bike or Ski, or 1200m Run (your choice)
70 Wall Balls (20/14)
50 Power Snatches (75/55)
30 Burpee Box Jumps (24″/20″)
10 Bar Muscle ups

*Score = Total time it takes to complete the workout

WORKOUT BRIEF [0:00-5:00]
This is a looooooong one – we refer to it as a “pacer”. We can learn a lot about ourselves on these days. Strategy will be key.
One round should take anywhere between 15:00-20:00. Therefore, today’s workout will have a time cap of 35:00.
The goal will be to finish the workout in under 35:00, or accomplish as much work as possible within 35:00.
If you do not finish, log your time as 35:00 and log the number of rounds and repetitions in the notes section.

90/70 calories = ~5:00
As a reference:
1200 Cals/Hour = 20 Cals/Minute (~4:30)
900 Cals/Hour = 15 Cals/Minute (~4:30)
Consider these efforts when selecting the appropriate amount of calories.

Almost “Half Karen” (150 Wall Balls For Time).
70 Wall Balls should take ~3:00-4:00.
Select a load that allows for a starting set of 25, second set of 15, and three sets of 10 with short :05-:07 breaks to complete the 70.

When we reach the Power Snatch, fatigue will be a factor. Aim to clear 50 reps in 3:00-4:00.
For loading, we should be able to perform 10 consecutive repetitions at ease.

One repetition will take ~:05 on average.
30 Burpee Box Jumps should take between 3:00-4:00.
Consider decreasing repetitions if 30 repetitions will take closer to 5:00 (6 per minute).

10 Bar Muscle Ups should take 1:00 -2:00

Limited Equipment
Half group start on the Machine, half the group start on Power Snatch
Substitute the Row for Bike (90/70 cals)
3:00 stations for 30:00 – Score is number of repetitions accumulated (change the scoring in SugarWOD if this option is used)

In most all functional movements our muscles move in a wave of contractions from “big” muscles to “small” muscles. We can get away with violating this sequence in a given time frame, but eventually we will be punished by inefficiency. We have a lot of reps today, so efficiency will be even more important.

1:00 Practice

Wall Ball – Timing: Stand & Throw / Catch & Squat (4:00)”
6 MB Front Squats – (Cue to ‘stand fast!’)
6 Wall Balls – (Look for ‘stand fast’ then throw)
6 Wall Balls – (Look for ball to hands and then squat)

**Power Snatch – Timing – Straight legs before bends **
3-5 Deadlift Shrug – (Straight leg, then shrug)
3-5 Mid-thigh to Elbows High & Outside – (Straight leg, THEN shrug-pull)
3-5 Hang Power Snatch (Straight legs & arms, THEN bend arms to pull under)
3-5 Power Snatch (Straight legs & arms before arm bends’)
3-5 Cycling (arms straight before hip bends)

Burpee Box Jump
6 Box Step-Ups
4 Box Jumps (pause in landing on box)
2 Slow Burpees (figure out distance from the box)
2 Burpee Box Jumps

Bar Muscle Up
10 Kip Swings
5 Pullups
2 Bar Muscle ups

1 Round – w/ workout weight
9/7 Calorie Row
7 Wall Balls
5 Power Snatches
3 Box Jumps
1 Bar Muscle up

WORKOUT [20:00-50:00]
Steady and consistent in the beginning/middle will set you up for a stronger finish.
In movements that will take a lot of energy with little reward, plan how you will tackle the reps so that it feels easier than you are used to
Be consistent.
If you normally hit a big set of Wall Balls, but it takes :20 to pick up the ball again, do smaller sets with a :5 rest in between.
This is the same for the Power Snatch. Descending rep schemes are easier to mentally tackle.
10, 8, 6, 4, 2 = 30 – then 5, 4, 3, 2, 1 = 15, which leaves 5 reps. It’s a lot of breaks which means they have to be short.
The Burpee Box Jump will be slow, but try to keep moving and find the technique that allows you to do that.
The second round will be the same but a fight to finish or get as many reps as you can.
Every rep counts. Do not see a DNF as failure, but use the time you have to push your own threshold.

2:00 Recovery
2:00 Group Cool-Down – jog/walk w/ static holds

  • Knee Hug
  • Leg Cradle
  • Quad Stretch
  • Plank Calf Stretch
  • Figure 4 Video
  • Pike Stretch Video

[General Order – 1) Intensity via loads, reps/distance, time 2) Movements via modifications, substitutions or replacement (injury)]


  • Decrease Load/Reps
  • Squat Jumps
  • Goblet Squats
  • Single Dumbbell Thrusters
  • Push Presses


  • Decrease Load/Reps
  • From the Hang
  • Single Dumbbell Power Snatch BURPEE BOX JUMPS
  • Decrease Height/Reps
  • Step to Box
  • “No-push-up” Burpees

Extra Work

4 rounds for time of…

25ft Handstand Walk then run back and complete a
50ft DB Front Rack Lunge 50s/35s

*Instead of handstand walks you may substitute with 50ft Overhead DB carry

Extra Work 2 – Snatch work

30 minute running clock (10 minutes at each)

A. Snatch Balance 5 x 2

B. Snatch Pull 5 x 2

C. Full snatch as desired