W.O.D. Monday 12/23/19


W.O.D. Monday 12/23/19


  • Tuesday, Dec 24th Christmas Eve – All Classes are open EXCEPT the 7:30PM WOD
  • Wednesday, Dec 25th Christmas Day – All Classes Closed
  • Thursday, Dec 26th – All Classes are open and on normal schedule
  • Friday, Dec 27th – No 7am Competitors’ Class only
  • Tuesday, Dec 31st New Year’s Eve – All Classes are open EXCEPT the 7:30PM WOD
  • Wednesday, Jan 1st New Year’s Day – Offering classes only at 9am, Noon, 4:30PM, 5:30PM, 6:30PM    *Childcare included at typical times (no noon childcare)
  • Thursday, Jan 2nd – All Classes are open and on normal schedule

Strength – 15 minutes

Build to Heavy Single Thruster


  • Athletes will have 15 minutes to build to their heavy thruster from the rack
  • We have gone from the floor in the past, but today we’ll get a true feel for a heavy single thruster – as there is no need to clean the weight to the shoulder
  • At the lighter loads, athletes can complete more than 1 rep in to get warmed up

“Knowledge is knowing that a tomato is a fruit. Wisdom is knowing not to put it in a fruit salad.”

Although “knowledge” and “wisdom” are words often lumped into the same category, they are miles apart. The difference between the two: application.

Gaining knowledge, in and of itself, is relatively simple. But purely gaining knowledge doesn’t change who we are. We can place a turbocharged engine under the hood, but it’s not connected to the drivetrain, we won’t drive faster. We might even drive slower, clouding our efforts with “unusable weight”.

Wisdom on the other hand, takes effort. It takes trial, error, pain, blood, sweat, and tears. And it’s a lifelong practice.

Knowing is not half the battle. It’s not even a quarter. It’s the first 10%, if that. What we are after, is knowledge in action.

TEAM Conditioning WOD – 18 minute cap

Teams of 2…
10 Rounds for time of…
20/15 Calorie Row
10 Thrusters (135/95)

*Athletes take turns after full round has been completed for a total of 5 rounds each
*If a team of 1 due to odd number, complete a round, then rest 2 minutes. (intervals)


  • The thruster in the main focus of today’s two part workout
  • From the racks, athletes will build to a heavy single thruster in the strength portion


  • The barbell in the WOD starts from the floor, not the racks
  • This should be a moderate thruster weight that can be completed in 1-2 sets each round
  • Athletes should aim for something 1 weight jump up from what they are accustomed to using in common thruster workouts

We can view both of our movement today as having two parts.

  1. The Drive Phase
  2. The Resetting Phase

During the Drive Phase on the rower, we want to keep the heels down as we ‘push’ ourselves away from the monitor. Adjust the foot plate as necessary to keep the heels down. The higher the number, the easier it will be. This allows athletes to use the posterior chain more effectively and transfers over nicely to the thruster, where we’ll also keep the heels down.

The Resetting Phase is also known as the Recovery. During the recovery, we want gravity to do most of the work. The goal here is to move slowly in order to, as the name suggests, recover. This slower recovery allows athletes to gear up for another strong drive.

Just like on the rower, the goal of the thruster is to keep the heels down and push through the floor with the whole foot. Especially with the heavier weight, balance is important. If we get pulled onto the toes because the weight is too far forward, we lose heel contact and a strong leg drive. Keep the heels down and jump that weight overhead.

There are two things we can think about when resetting the bar to the front rack on the thruster.
**1. Elbows Forward: ** Pointing the elbows forward gets us right back to the the position we started in, with the bar sitting high on the shoulders. If the elbows come straight down, the bar will sit lower on the body and likely throw off our balance.
**2. Bar on Shoulder, Then Squat: ** The timing here is important with the heavier weight. Let the bar make contact with the shoulder before the squat begins. If we start to squat as the weight is still coming down, it can disrupt our mechanics.


  • The workout today will be dictated by our thruster approach
  • The goal here is to pick a break-up strategy that we can realistically hold across the 5 sets
  • 1 set is awesome, but only if that is something that can be maintained
  • If you’re planning on 2 sets at some point, let’s do that from the beginning
  • When we plan the break, the rest is a lot shorter than if we’re forced to break because of fatigue


  • Row at a pace that supports your strategy on the barbell
  • This is ideally the fastest pace that allows for an immediate transition to the bar for your planned set
  • You should be able to get off the rower, walk to the barbell, and start your set of thrusters
  • This is better than rowing fast, taking a long chalk break, then starting
  • Row methodically, focus on your breathing, and smash the barbell

Extra Work

Bike Recovery
3 Rounds (12 Minutes Total):
3 Minutes Light
1 Minute Moderate