W.O.D. Wednesday 12/18/19


W.O.D. Wednesday 12/18/19

“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin

The musician doesn’t learn by listening. The musician learns by playing. It’s how the mind, in its ever plastic state, adapts. It responds to application.

In Edgar Dale’s “Cone of Learning”, we learn:
10% of what we read.
20% of what we hear.
30% of what we see.
50% of what we hear and see.
70% of what we say and write.
90% of what we actually participate in.

Information without application, is knowledge.
Information with application, is wisdom.

Strength – 15 minutes

Build to Heavy Set of 3 Hang Power Snatches (unbroken)


  • Athletes will have 15 minutes to build to their heavy set of 3 hang power snatch
  • The hang position is anywhere above the knee
  • These 3 reps should be completed unbroken
  • Teaming athletes up on bars will reduce the number of bodies moving as once, making it easier to see and correct movement

Conditioning WOD -18 minutes

For Time:
100 KB Goblet Lunges 55/35 R/L=2 (no shuffling feet)
50/35 Calorie Row
25 Hang Power Snatches 115/85


  • The Hang Power Snatch is the focus of today’s two part workout
  • In part 1, we’ll build to a heavy triple
  • We expect the sprint chipper in part 2 to take somewhere between 11-17 minutes to complete


  • The hang power snatch takes place from anywhere above the knee
  • At the start of each set, athletes must stand to full extension and establish the hang position before beginning their first rep
  • Looking for a moderate barbell loading
  • This should be a weight that athletes can cycle in sets of 5-7 during the workout


  • If short on rowers, stagger heats by 3-4 minutes

Long Arms
The arms are the focus of our movements today. There are two places we want long arms when rowing. The first is in the start of the drive. The goal here is to keep the arms straight until the legs completely straighten. The second place is in the start of the recovery. Here, the arms should get long before we bend the legs again. A good way to think about this:

“Straighten the legs, bend the arms. Straighten the arms bend the legs.”

Movement Prep
20 Seconds Straight Arm Row (Just Legs & Torso)
20 Seconds Straight Leg Row (Just Torso & Arms)
20 Seconds Full Stroke

Short Arms
When getting set-up for the hang power snatches, we can look to make our arms shorter by keeping the upper body extended, not rounded forward. When the shoulders round forward, the bar will naturally sit lower on the body, making it harder to get overhead. When the should blades are squeezed together, it puts the upper body in a strong position and helps the bar sit higher on the body. In this position, it’s a shorter distance to jump the bar overhead.

Long Arms
While we want the arms short in the initial set-up, we want the arms long in the jump. Jumping with straight arms allows us to use the legs and the hips to launch the bar overhead. Shortening the arms here by bending early blunts our power output and takes away a good chunk of the bar’s ‘weightless moment’.


  • The goblet stationary lunges are the least important part of the workout, essentially the buy-in
  • Find one pace that you can hold from reps 0-100 and that allows you to maintain a strong leg drive while rowing


  • Once on the rower, move at a moderate pace that allows you to minimize the number of sets needed to complete the 25 reps on the barbell
  • A faster speed row can easily be lost with multiple long breaks between sets on the barbell
  • Find a balance between speed here and speed on the barbell


  • The workout is all about the hang power snatches, as this is the only place we’ll stop moving today
  • Because they come from the hang position and not the floor, expect to hold on for larger sets
  • Fight for bigger sets and short breaks knowing there is nothing else to follow
  • Here are several options on how to approach the 25 reps:
    • 2 Sets: 15-10
    • 3 Sets: 10-8-7
    • 4 Sets: 7-6-6-6
    • 5 Sets: 7-6-5-4-3 or 5-5-5-5-5

Extra Work (before or after class)

Strict Gymnastics
Ascending Ladder for 7 Minutes:
Strict Handstand Push-up
Strict Ring Dip

Rest 3 Minutes

5 Minute Window:
2 Wall Walks
10 Weighted AbMat Sit-Ups