W.O.D. Monday 10/17/20


W.O.D. Monday 10/17/20

Strength – 9 minutes

On the 1:30 x 6 Sets:
3 Thrusters *From the ground

THRUSTERS [20:00-30:00]

  • Start a running clock for this thruster piece
  • We’ll complete 3 thrusters on the 1:30, with the bar starting on the ground
  • Athletes are allowed to squat clean the first rep if they’d like to
  • New rounds begin on the 0:00-1:30-3:00-4:30-6:00-7:30
  • These thrusters are designed to be completed as unbroken sets
  • Athletes can stay at a challenging load across or steadily build in weight over the 6 sets
  • Look to see and correct every athlete at least once during this piece
  • Note that there is no re-bend of the knees after driving the weight overhead

“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” – Scott Adams
How does an echo start?
With a tiny sound. One that in and of itself, might not even be noticeable. But shortly thereafter that soft sound, comes it’s echo. Still maybe nothing to turn heads. Yet, this echo builds upon its previous. And again. And then again. Before we know it, it’s impossible to ignore.

It’s called the “changing of the echos”, and it starts with a single tiny noise. Will we start one today?

Conditioning WOD – 20 min cap

7 Rounds For Time:
200m Run/250m Row/200m Ski/600m Bike (your choice, all RX)
7 Thrusters 115/85
7 Burpees

WORKOUT BRIEF [0:00 – 5:00]

  • This two-part training day will focus on cycling reps of Thrusters
  • In part 1, we’ll work on a running clock for 6 sets
  • The barbell is taken from the ground, not out of the racks
  • New sets begin on the (0:00-1:30-3:00-4:30-6:00-7:30)
  • These 3 reps are designed to be performed as unbroken sets
  • You can climb in weight to something heavy for the day or stay at one challenging load across the board
  • Part 2 will work lighter weights
  • We expect this simple triplet workout to take between 14-20 minutes to complete
  • With two pieces to get through today, let’s cap our conditioning piece at 20 minutes


  • With a small rep number, choose a weight that you’ll be able to complete unbroken each round
  • You can squat clean the first rep of each set if you’d like


  • These are standard burpees that finish at full extension with a small clap overhead and some air under the feet
  • You can jump off the floor or step off the floor for these

GENERAL WARM-UP [5:00-12:00]
Run Warmup
400 Meters Easy

30 Seconds Each
Active Spidermans Video
Air Squats
Mountain Climbers Video
Air Squats
Frog Hops Video
Air Squats

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY [12:00-15:00]
Front Rack Stretch: 45 Seconds

Forearms Stretch: 45 Seconds

Squat Hold: 45 Seconds

Bar High
During the heavier thrusters in the first part, as well as the lighter thrusters in the metcon, let’s focus on keeping the barbell as high up on the shoulders as possible. This elevated position can lead to a more balanced squat, a straighter bar path, and the shortest distance from shoulder to overhead. The further down the bar is on the body, the more challenging it will be to balance and drive the weight overhead. When bringing the weight back down, aim for the top of the shoulders closest to where the arms and neck intersect.

Movement Prep
5 Strict Press
5 Pausing Front Squats (3 Seconds in Bottom)
5 Pausing Push Press (3 Seconds in Dip)
5 Thrusters
5 Thrusters (Lighter Weight)

PRACTICE ROUND [30:00-35:00]
1 Round
With Workout Weight:
4 Cal Machine
4 Thrusters
4 Burpees

STRATEGY + WOD [35:00-60:00]

  • The first priority today is completing unbroken thrusters
  • With a small number of reps and it being the only movement we’d break-up, 7 straight is ideal
  • After unbroken thrusters, we can think of using one movement to “recover on”
  • You might choose to slow down the burpees or the run/machine, but don’t slow down on both
  • Having one “recovery” movement will allow you to keep your pacing under control and the thrusters unbroken
  • In order to pace out the full 7 rounds effectively, think about making your last 4 round splits faster than your first 3 rounds


  • 7 Double Dumbbell Thrusters (Equal Reps)
  • 14 Single Arm Dumbbell Thrusters Video
  • 14 Dumbbell Goblet Thrusters (2x Reps) Video
  • 14 Odd Object Thrusters (2x Reps) Video
  • 14 Wallballs
  • 14 Jumping Air Squats Video

Gymnastics Conditioning

1 Pausing Strict Handstand Push-up
1 Strict Handstand Push-up
1 Kipping Handstand Push-up
10 Alternating Pistols
2 Pausing Strict Handstand Push-ups
2 Strict Handstand Push-ups
2 Kipping Handstand Push-ups
10 Alternating Pistols
3 Pausing Strict Handstand Push-ups
3 Strict Handstand Push-ups
3 Kipping Handstand Push-ups
10 Alternating Pistols

  • Add (1) Rep to Each Handstand Push-up Movement Until Time Cap
  • Pistols Stay Fixed at 10 Reps in Between Each Round- scale this movement to sitting on a box still using one leg for squats, using a set of rings to assist you on the way down and to help pull yourself up, OR complete 20 air squats
  • Pausing Strict Handstand Push-ups: 1 Second with Head to Floor

OPTION 2 – Extra Work (before of after class)


Work up to a heavy 1 rep strict shoulder press. Once you get there, with rest between sets, aim to do 2-3 more singles with that same final weight you achieved, even if you hit failure.
How to:
*off the rack
*build in weight as you go
*watch your knees. DO NOT BEND AND DO A PUSH PRESS