W.O.D. Monday 5/3/21


W.O.D. Monday 5/3/21

“I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.” – Bruce Lee

We would all come to quickly agree that quality repetition, through honed, focused practice, breeds mastery.

We recognize this in our sport, thinking of complex movements such as squat snatches and double-unders.

What we don’t always talk about, is how this concept applies to our social lives. We are quick to see that we need more practice reps on the double-under to get better. Can we be just as quick to identify we need more repetitions on being more forgiving? On being more receptive to feedback? On maintaining an open-mind, despite having our own strong opinions?

Just like on the jump rope… seek out the reps.

Strength – 18 minutes

Today is the day! Most of you hit your 2 rep at 100% last week with ease. Today you get a chance to see what you’ve accomplished over these last few weeks. You’ll notice how everything feels stronger moving forward after this front squat cycle.

Today you’ll find your new 1 rep front squat. If you aren’t happy with what you find, we will be retesting this week on Friday!

Now grab the weight, take a big breath, lock down your body like one big spring, squat, then come out of hole as hard as you can with your elbows and chest up. Boom. Go get it!

Find your one rep front squat.

Conditioning WOD – 13 minutes

As many rounds as possible in 13 minutes of…
20 Wall Balls 30/20
25/20 Calorie Row, 20/15 Cal Ski or Bike (your choice)
20 Power Snatches (75/55)

  • Score is the number of Rounds & Reps completed at 13:00
    WORKOUT BRIEF [0:00-5:00]
  • ~4:00 Rounds – shooting for 3-4 rounds
  • Movement Functions – Lower Body Push (Squat) to Lower Body Push w/ Upper Body Pull (Row) to Ground to Overhead (Power Snatch) – lots of similar movement patterns, which is why this workout will catch up on us.
  • The lower back will need some love in the warm-up and this workout will get mighty grippy!

GENERAL WARM-UP [5:00-9:00]
AMRAP 4:00

  • 10 Cal Machine
  • 3 Multi-Directional Lunge – DEMO
  • 5 Slow Shoulder Taps to Push-Up
  • Active Spiderman
  • 10 PVC Good Morning to Behind the Neck Overhead Press

AIR SQUAT (4:00)
Focus: Finding the (appropriate) Stance – establish the baseline then tweak to optimize!

  • We all know that a Squat Stance is a “shoulder width” stance. This is our starting point, but it doesn’t mean we must stay there.
  • We may have to tweak the width of the feet and the degree of toes in relation to heels to find the ideal stance for each athlete.
  • How do we know what is “ideal?” We look for the points of performance necessary to perform a squat well – 1) Hips back and down, 2) Knees in line with toes, 3) Weight in the heels, 4), Depth below parallel, and, 5) Maintain a neutral spine
  • These are the measurable objectives we can use to evaluate whether or not the stance is ideal for any individual.

Focus: “Set the hips, protect the back!”

  • Lots to consider on in the Power Snatch, but today’s focus is taking care of the lower back whenever the bar is on the ground.
  • This means (for most people) ensuring the hips are slightly higher than the knees and definitely lower than the shoulders. No table-topping!
  • The load is light enough that it’s easy to get away with poor positioning in the set-up. But, just because we can doesn’t mean we should.

Power Snatch – Movement Prep – Coach Led INSTRUCTION
[3-5 repetitions of each w/ an empty barbell – use PVC pipes where necessary]

  • Set-Up: – Coaches Focus: Hold athletes in set-up for :5 to assess knee-hip-shoulder relationship
  • Deadlift to Mid-Thigh: – Coaches Focus: maintaining neutral spine throughout
  • Deadlift to Shrug: – Coaches Focus: Assess timing of hips extending then arms elevating
  • Deadlift to Shrug & High Elbows: Coaches Focus: Assess timing of hips extending then arms bending
  • Muscle Snatch: – Coaches Focus: Strong overhead position with FULL lockout
  • Snatch Land (1/4 Squat): – Coaches Focus: Fast lock-out of the arms w/ strong foot position
  • Power Snatch: – Coaches Focus: Coaches pick based on what needs the most attention. If in doubt, look at the spine in the set-up, jumping tall in the execution, and arms locked out in the receiving position
  • Power Snatch – Cycling: – Coaches Focus: Assess for athletes setting the back as the bar travels down the legs

Power Snatch (8:00)
EMOM 6:00

  • 2 Power Snatch
    Increase the load every round
    Beginners – Practice with light loads for 4 reps

1 Round – w/ workout weight

  • 5 Wall Balls
  • 100m Machine
  • 5 Power Snatch
  • 3 Wall Balls
  • 50m Machine
  • 3 Power Snatch

WORKOUT [37:00-50:00]

  • Oh, the Power Snatch! Light and nasty. Big sets are advised. The load should allow for big sets. A big set can be anything above 10 reps. But, if we opt for an 8-7-5, we’re good! Set the back!! Yes, the legs will burn, and you will not want to bend the knees when the bar is on the ground, BUT…it will serve you better in the long-run.

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

Wall Balls

  • Decrease Reps
  • 2:1 Air Squats
  • Lunges


  • Decrease Load/Reps
  • 20 American Kettlebell Swings (35/25)
  • 20 Alternating Dumbbell Power Snatches (50/35)

Extra Work

[Designed for members wanting a little more – to be completed outside of the 60-minute class]

3 Sets For Quality:
15 Single Dumbbell Reverse Lunges (Each Leg)
30 Single DB Glute Bridges