W.O.D. Wednesday 10/21/20


W.O.D. Wednesday 10/21/20

“Seek not good from without; seek it within yourselves, or you will never find it.” – Epictetus
When something goes right, we’re relatively quick to point to actions we took to get there. But when something goes wrong, it’s all too easy for us to do the opposite. To play the “blame game”, where we’re using external events as excuses.
A core tenant of Mental Toughness is responsibility. To accept that we played a role. But the purpose is not to blame ourselves or throw a pity party. The purpose is that it gives us options.
When we take responsibility and look within, we now are in control. We can now focus on the moves to make to put ourselves into better position. It opens our eyes to the path forward. If we do the opposite however, and blame the externals, we have surrendered control. We won’t have any control, as the story we’re telling ourselves is that outside events determine my path.
Responsibility is a weapon. And it only comes from within.

Olympic Lifting – Squat Snatch – 15 minutes

Heavy Complex:
1 Squat Snatch
1 Low Hang Squat Snatch
1 Overhead Squat


  • Athletes will have 15 minutes to build to a heavy complex
  • While it says “heavy”, this is completely relative to each athlete’s needs
  • Athletes who struggle with technique or mobility should keep the weight on the lighter side and look to get a lot of good reps in
  • Athletes who thrive through these complex movements have more freedom to build to heavier weights
  • Make sure to get around to each athlete at least once to see and correct movement

Conditioning WOD – 20 min cap

For Time:
40/30 Calorie Machine
20 Squat Snatches (135/95)
40/30 Calorie Machine

WORKOUT BRIEF [0:00 – 5:00]

  • Today’s two part training day will dial in the higher skilled squat snatch
  • We’ll start by working a 3-rep complex that is designed to be completed unbroken
  • “Heavy” is relative based on the athlete
  • For athletes with excellent technique, the goal will be to build up in weight
  • For athletes who need more work on mobility or technique, keep the weight lighter and the focus high
  • This first piece is for everyone, regardless of where they are with this movement
  • Click Here to see a demo of this complex
  • As a reference, low hang means below the knees
  • Our conditioning piece today is a quick 3-station workout
  • This shorter cardio and weightlifting workout is designed to take between 8-12 minutes


  • Choose a light-moderate weight that you could cycle for reps, but will likely complete as quick singles today
  • This should be a station that can be completed in less than 4 minutes (5 reps on the minute)
  • For athletes who struggle with technique or mobility, there are several options:
  • Lower the weight and complete as squat snatches
  • Complete these as power snatches instead
  • De-construct the squat snatch into: power snatch + overhead squat

GENERAL WARM-UP [5:00-12:00]
1 Round
1 Minute Machine
1 Minute Active Samson + Air Squat Video
45 Seconds Row
45 Seconds Slow Air Squats (Arms Overhead)
30 Seconds Row
30 Seconds PVC Overhead Squats Video

Overhead Squat Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

MOBILITY [12:00-17:00]
PVC Pass Throughs: 1 Minute

PVC Lat Stretch: 1 Minute

PVC Wall Squats: 1 Minute

PVC Sotts Press: 1 Minute


Bar Speed
The squat snatch requires so much balance, accuracy, and coordination, among other physical skills. We want a smoother application of force throughout the lift to help maintain good balance and accuracy. Instead of trying to jump as hard as you can off the floor, let’s look to be fastest through the middle:

  1. Controlled until above the knees
  2. Speed through the middle
  3. Controlled in the descent

Movement Prep
30 Seconds Snatch Lift Offs (Mid-Shin to Knees)
3 Low Hang Power Snatches (1 Inch Below Knees)
3 Tempo Overhead Squats (3 Seconds Down)
3 Power Snatches
3 Squat Snatches
1 Squat Snatch
1 Low Hang Squat Snatch
1 Overhead Squat

PRACTICE ROUND [40:00-45:00]
1 Round
With Workout Weight:
6 Calorie Machine
3 Squat Snatches (115/85)

STRATEGY + WOD [45:00-60:00]

  • The opening row is the least important part of the workout
  • Move at a pace that allows you to thrive through the barbell reps
  • On the barbell, there are a few options to consider
  • Quick singles throughout
  • Steady, smaller sets (3-5’s)
  • Big set to start, quick singles in the middle, big set to finish
  • Choose the option that maximizes your time spent moving
  • Look to sell out of the final row of the day
  • Start with a fast pace and hold on knowing there is nothing to follow



  • 20 Power Snatches
  • 40 Single Dumbbell Power or Squat Snatches
  • 50 Odd Object Ground to Overhead Video

Extra Work – before or after class

Alternating On the Minute x 12 (4 Rounds):
Minute 1: 30 Seconds Bottom of Overhead Squat Hold w/ barbell
Minute 2: 50 Double Unders
Minute 3: 50′ Single Dumbbell Overhead Lunge 50/35
Minute 4: Max Strict Handstand Push-ups

*Pick the weight on the OHS hold and the DB overhead lunge
*If lack of room make the 50′ lunge 20 stationary steps
*RX is if you do everything as written including strict HSPUs
*Score is how many strict HSPUs, otherwise you may scale as needed to practice all of the above, and place any notes about your movement on Sugar WOD