W.O.D. Saturday 9/28/19


W.O.D. Saturday 9/28/19


**“I can accept failure. Everyone fails at one time. But I can’t accept not trying.” – Michael Jordan

Michael Jordan is re-known for his incredible work effort.
In this quote he speaks to the dedication to the process.

And no matter what our goals is, whether it be in the gym, at work, or at home, this central theme rings true. Our commitment to putting our all towards something, to give truly the best chance to ourselves, is everything. If we fail – if Michael Jordan doesn’t win the championship – we’ll accept that.

But what we can’t accept, is never trying.
No one on their death bed ever said they regret trying.
Far too often, they have to say the opposite.

Conditioning WOD

30-20-10 reps of…
Dumbbell Power Snatch (50/35)
Wallballs (30/20)

Directly Into…

10-20-30 reps of…
Calorie Row


  • Going from all weight to no weight in this two-part workout
  • You’ll complete all reps on the dumbbell power snatches and wallballs before moving on to the barbell facing burpees and calories on the rower
  • There is no rest between the first part and the second part


  • Choose a wallball weight that allows you to complete the rounds of 30 and 20 in 2 sets
  • Women: 9′ target


  • Choose a dumbbell snatch weight that allows you to complete the rounds of 30 and 20 in 2 sets
  • Alternate arms every rep on the dumbbell power snatches, with both heads of the dumbbell touching the ground


  • Women: 9-15-21 Calories
  • If short on rowers, stagger heats by 8 minutes or start athletes on different parts of the workout

The rowing stroke is all about rhythm. We’ll prep this rhythm in a fun way during the group warmup, where the class with row in sync at different stroke rates. Within the workout today, athletes will likely want to hold between 24-30 strokes per minute. Rowing at the 4 different rates in the warmup will help them feel out which one is best for them.

Pausing Wallballs
Adding a small pause to the bottom of the wallball can help ensure that athletes are reaching full depth, keeping the ball high, and finding a balanced position with the heels down. This takes the rush out of the movement and puts the focus on quality. This 3 second pause helps them feel their position and gives coaches more time to see it. We’ll complete 10 reps with a pause before taking the pause away.

Pull Under
With a higher number of dumbbell snatches to start out the workout, we can look to be efficient by pulling under the weight. Below is a progression to help get our atheltes there. Take a look at the daily video for a full visual of this progression.


  • A great way to look at this rep scheme is to notice there are as many total reps in the 20-10 as there are in the round of 30
  • This is a nice mental way to maintain intensity and focus throughout the longer workout
  • On part 1, we can almost use the opening set of 30 as the buy-in to the workout


  • Think about going 15-15 or 20-10 to start things out
  • From there, we can aim for large or unbroken sets on the rounds of 20 and 10


  • On part 2, we can look to move at a steady pace on the opening sets of 10 and 20
  • This steady pace sets you up to smash the final set of 30
  • With no other work to follow, look to maintain your pace on the burpees and push hard through the final 30 calories on the row