W.O.D. Monday 9/14/20


W.O.D. Monday 9/14/20

“It’s not how much we give, but how much love we put into giving.” -Mother Theresa

Imagine we’re moving. And we have two friends, who both extend an offer to help.

The first friend writes us a check for 1,000 dollars to help with the moving expenses. Incredibly generous. The second friend doesn’t offer a dime, but instead comes to our old place, helps us pack up every box, drives with us to the new house, and unpacks everything with us into the early hours in the morning.

Fast forward two weeks later. Both friends call you to ask for a favor. Which friend are we more likely to help?

We would choose the second friend. But why? If we were to try to explain, we collectively would flow to the same, natural response… “Because they would have done it for me.”

Money has relative value. But time is an absolute. If we want to make a “perishable donation”, give money. If we want to make an everlasting impact, give time.

Conditioning WOD – 21 minutes

As many reps as possible in 3 minutes of…
15/12 Calorie Machine
15 Lateral Barbell Burpees
Max Power Snatches in time remaining (75/55)

Rest 3 Minutes

12/9 Calorie Machine
12 Lateral Barbell Burpees
Max Power Snatches in time remaining (95/65)

Rest 3 Minutes

9/6 Calorie Machine
9 Lateral Barbell Burpees
Max Power Snatches in time remaining (135/95)

Rest 3 Minutes

6/4 Calorie Machine
6 Lateral Barbell Burpees
Max Power Snatches in time remaining (155/105)

WORKOUT BRIEF [0:00 – 5:00]

  • Today’s fast paced intervals end with max sets of power snatch at increasing weights
  • After completing the “buy ins” of calorie machine and burpees, you’ll complete as many barbell reps as possible with the time remaining
  • Your score for each round is the total number of reps completed
  • The final score for the workout is the sum total of your reps from the four rounds
  • Adjust calorie machine and burpee reps to allow for at least 1 minute on the barbell


  • You do not have to stand to full extension when jumping over the bar
  • Jumping up and stepping up off the floor are allowed
  • Jump over the bar with two feet for “RX”


  • Choose your weights based off the following recommendations:
  • 1st Barbell: 30+ Reps Unbroken When Fresh
  • 2nd Barbell: 25+ Reps Unbroken When Fresh
  • 3rd Barbell: 15+ Reps Unbroken When Fresh
  • 4th Barbell: 10+ Reps Unbroken When Fresh
  • For athletes who really struggle with overhead squat technique, front squats are the next best option

GENERAL WARM-UP [5:00-12:00]
30 Seconds Each
PVC Pass Throughs Video
Squat to Stands Video
Lateral Hops Over PVC Pipe

PVC Overhead Squats Video
Push-up to Down Dog Video
Lateral Hops Over PVC Pipe

PVC Sotts Press Video
Active Spidermans Video
Lateral Hops Over PVC Pipe

MOBILITY [12:00-15:00]
Wall Squats with PVC Pipe: 1 Minute

Wall Turnback Stretch: 1 Minute (Each Side)

STRATEGY + WOD [30:00-60:00]

  • With short windows and rest built in, the goal today is to move with a purpose
  • As the weight gets heavier, adjust your speed on the machine and burpees to maximize your ability to hold on for big sets of snatch
  • On the first two rounds with lighter weights and higher burpee reps, try to move fairly quickly through the first two movements
  • Since the final two rounds are a touch heavier, think about slowing down your burpee cycle time to allow you to thrive on the bar
  • With rest coming up after the snatches, hold on as long as you can