W.O.D. Saturday 9/7/19


W.O.D. Saturday 9/7/19


“When doing your risk analysis, how to you measure the risk of doing nothing?”

There will always be a reason to wait. Always a reason to push to tomorrow. To await that “right moment”. This is a pitfall we’ve all found ourselves in… we wait for perfect.

The greatest risk in life is the one we never took. It hurts to admit it, but every single one of us has experienced this… we froze, purely because we were afraid of failing. That we would be embarrassed, disappointed, let down… to ourselves or others.

But as we think through those things – what is the bigger risk in 10 years from now?
The realization of those fears?
Or the realization that we never tried?
Let’s jump, and build our wings on the way down.

For Time:
10 Rounds of “Cindy”
50/35 Calorie Ski Erg
30 Power Snatches (115/85)

1 Round of “Cindy”:
5 Pull-ups
10 Push-ups
15 Air Squats


  • In this chipper style workout, athletes will work through all 10 rounds of Cindy before moving on to the ski erg, and all of the ski before moving on to the 30 power snatches


  • 1 Round of Cindy: 5 Pull-ups, 10 Push-ups, 15 Air Squats
  • Choose a pull-up rep number or variation that you’ll complete unbroken each round (50 total reps)
  • Choose a push-up variation that you can complete within 2 sets (100 total reps)


  • If short on ski ergs, place more time (34 minutes or 38 minutes) on the clock and either stagger heats by 4 minutes, or coaches may also allow a group to start on the ski erg and then move back into the 10 rounds of Cindy afterwards to accomodate the ski ergs for large class


  • Choose a barbell weight that you could cycle for 10+ reps when fresh
  • Within the workout, these will likely be completed in small sets or quick singles

The focus across the board today is the hands. On the pull-up bar, one way to avoid tearing the hands during the kip swing is to “glue” your hands to the bar at the base of the fingertips. This is just below where the fingers meet the palms. Grabbing tight here instead of in the middle of the palm reduces the amount of friction that happens during the kip and reduce the amount of tears that can happen.

Movement Substitutions
Reduce Reps
Banded Pull-ups
Jumping Pull-ups
Ring Rows

On the push-ups, let’s ensure we get the hands back far enough where athletes can maintain a vertical forearm in the bottom. It is common for the hands to be placed too far forward. This can result in more of a push back, not a push-up. Getting the hands further back helps use more chest and less front of the shoulder.

Movement Substitutions
Reduce Reps
Push-ups to Box or Bench

The hook grip sets the tone for the power snatch. Securing the grip like this allows athletes to pull less and jump more. After to hook grip is established, we can think about keeping the hands close enough where we can use the bar as a paint roller. Paint the thighs and paint the belly the make sure the bar stays tight to the body. See the daily video for a visual of the row and power snatch teaching points.


  • Cindy is designed so there is little interference between movements
  • We go from upper body pull, to upper body push, to lower body push
  • This gives each muscle group a little break and allows you to maintain bigger sets and intensity throughout
  • Use the air squats as the pacer and try to shoot for large sets of Pull-ups and Push-ups
  • Aim for unbroken pull-ups and 1-2 sets on the push-ups


  • Move at a moderate pace, something that allows you to keep moving on the barbell
  • We’ll likely be going singles or small sets on the barbell, which allows you to push the ski a little more


  • This is all about choosing the option that keeps you moving the most
  • Singles will likely be the most consistent option throughout, but there are other ways to attack this:
  • 10 Sets of 3
  • 5 Sets of 6
  • 6 Sets of 5
  • 8-7-6-5-4
  • One big unbroken set, followed by singles to the finish