W.O.D. Monday 7/22/19


W.O.D. Monday 7/22/19

“We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.” – Bill Watterson

“Satisfied” feels like a dangerous word.

As competitors, we’re always striving for betterment. Through an everlasting hunger to improve, we wake each day looking to press forward. Although a phenomenal quality, this can be a double-edged sword.

We can fall into the trap of telling ourselves, “I’ll be happy when”. I’ll be happy when I make this PR, get that job, or buy that home. Yet, the finish line always moves. As soon as we do reach that PR, we’re immediately turning to thinking about the next.

The call to action is to appreciate where we are today. To reflect not just on the “to improves”, but to reflect on the positives. The accomplishments. To be proud of where we’ve come from, and where we’re about to go.

Strength- 9 minutes

Every 90 seconds, building in weight, complete 1 rep hang squat clean thruster (7 total reps of a hang cluster)

Conditioning WOD

With larger classes, have a running clock set at 30 minutes and stagger heats by 8 minutes (heat 2 at 8:00, heat 3 at 16:00, etc)

For total time…

21-15-9 cals of…
Row Calories
Bike Calories

Directly Into…

21 Hang Squat Clean Thrusters 135/95


  • One part cardio, one part barbell
  • Athletes will complete all calories on the machines before moving to the hang clusters
  • Looking for the workout to take between 10-15 minutes
  • Flow Of the Workout Goes:
    21 Calorie Row
    21 Calorie Bike
    15 Calorie Row
    15 Calorie Bike
    9 Calorie Row
    9 Calorie Bike
    21 Hang Squat Clean Thrusters


  • Choose a moderate weight that you can complete in 3-4 sets today


  • Women complete 15-12-9 calories on both machines
  • If Unable to Bike:
    • 100/70 Calorie Row


  • With larger classes, have a running clock set at 30 minutes and stagger heats by 8 minutes (heat 2 at 8:00, heat 3 at 16:00, etc)

Knees In
On both machines, keeping the knees between shoulder width allows for a better drive. This is unlike the squat, where the knees are driving way out. We are not rewarded for knees out on the machines. Think of it as stomping on a can. We would get more power and crush the can better if we pushed straight down than if we had our knees driving out. On the rower, we can think about keeping the knees between the window that our arms create. On the bike, we can think about keeping the knees within the arms or handles of the bike.

Foot Connection
The better connected we are to each machine, the more power we’ll be able to generate.

Starting on the rower, this means strapping in tight. When the straps are loose, we actually loose connection at the end of each stroke. If the feet aren’t touching the machine, we can’t generate any more power. Every time you get on the rower, make sure the straps are snug around the foot so we can maintain contact throughout.

On the bike, we can stay connected by keeping the ball of the foot on the center of the pedal. It is common for the toes to be the main point of contact with the pedal. Since there is less surface area on the toes that there is on the balls of the feet, we aren’t able to stay as connected. Scoot the foot a little more forward on the pedal so that balls of the feet are right in the middle.

Bringing the Bar Back Down & Hook Grip
The hang squat clean thruster is a tricky movement. Coming from the hang incentives us to string multiple sets together. With a moderate weight on the barbell and a big range of motion, this can be challenging.


  • We’ll never stop moving on the machines, but we will on the barbell
  • Find a pace on part 1 that allows you to minimize amount of rest on part 2


  • Maintain a strong, but controlled pace
  • Better to go a touch slower here to go bigger or rest less on the bar


  • Break-up strategy will be athlete dependent, but we can generally aim for 3-4 sets
    • 3 Sets: 7-7-7 or 8-7-6
    • 4 Sets: 6-5-5-5

*Women Complete 15-12-9 Machine Calories