W.O.D. Wednesday 2/12/20


W.O.D. Wednesday 2/12/20


  • Rounds begin on the 0:00 – 4:00 – 8:00 – 12:00 – 16:00 – 20:00
  • Score is the slowest of the 6 rounds
  • If large class split into 2 groups to make enough room for the shuttles and have group 2 start with the shuttle and work backwards. RX athletes must start with the snatch and work down.
  • Place shuttle in the middle of the floor allowing athletes to work on the outside of the shuttle with snatches and burpees. Each class may use the entire gym as needed, but the 5:30pm will share the gym with FitKids, so all athletes will be completing the shuttle together on the main floor. Be advised.


  • Choose a weight you can go unbroken with throughout the workout
  • Alternating arms with each rep
  • Must touch one part of the bell on the ground each rep
  • If low on a DB weight due to size of class, use a KB of similar weight


  • Burpees are completed lateral over the dumbbell
  • Feet should pass over the bell, not around it


  • Cones set 30ft apart
  • Every line touch with one point of contact counts as a repetition

There is a good amount of psychology sprinkled in to this high intensity interval workout. We’ve all been there before where we come out hot and start to doubt ourselves within in the middle of the workout. When we enter the panic zone too early, it is hard to get back to a place where we feel in control. This is why using the first round as a “feeler” is so helpful. Picking a pace just outside our comfort zone in round one introduces us to what we have in store for the remaining five. Moving with a purpose, but not at 100% effort, allows us to better control our minds and our bodies. We then have a better idea of what pace is sustainable. The last round is where we want to empty the tank and enter the panic zone a bit, as we know there is no work left after.

Conditioning WOD – 24 minutes

On the 4:00 x 6 Rounds complete…
12 Alt DB Power Snatches 50/35 R/L=2
12 Burpees Over Dumbbell
12 x 30ft Shuttles

*Score is Slowest Round

The shuttle run adds some different challenges than a typical outdoor run. There are quite a few changes of direction in this fast paced interval workout. In more of a steady state workout, athletes can get away with slower transitions. Within these quick windows, there are a few things we can do to minimize time spent changing directions. The first one is to “breakdown” or get small. In the same way it is more difficult to push a sled fast completely upright, it is difficult to switch directions quickly from an upright position. Slightly bending at the hips and the knees gives athletes better leverage when making these turns.

In addition to breaking down, we can also focus on leaning towards where we are about to go as we near the line. While athletes are reaching their hand towards a wall or their foot past the contact line, the shoulders can be leaning in the opposite direction. Leaning before we get to the line rather than once we get to line can make a big difference over the course of 360ft and 12 transitions.

Hip Position
On our burpees over the dumbbell, our feet must pass over either the handle or the bells as we jump over. Lining our hip bones up with the middle of the dumbbell can make it easier for athletes to be accurate as they hop up off the floor. This can minimize the amount of re-shuffling necessary once they are standing. If the hips are centered and athletes replace the hip bones with the feet, there is no need to adjust before jumping over the bell.

The Lean
We can once again utilize a slight lean to get us going in the right direction. As athletes pop out of the burpee, we can do so with a slight lean towards the inside leg. Rather than having to stand up all the way and then jump over, we cut out some of the steps needed to complete the movement.

Zip the Coat
Last week with the barbell power snatch, we talked about feeling the steel and keeping the barbell close to the body. The dumbbell equivalent to this is pretending like we are zipping up a coat. This keeps the bell tight to the body itself and close to the center line. Keeping it tight to the body will give athletes better control of the weight and make for an easier lockout. Keeping it close to the center of the body, where the zipper would be, better enables athletes to finish with the elbow by the ear. This puts them in a supportive, stacked position.

There are two types of commonly used dumbbell snatch variations. The muscle snatch is a quick movement that involved no re-bend underneath the weight. The regular power snatch does include a re-bend underneath the bell. The muscle snatch is similar to a push press, where the regular power snatch would be like a push jerk. No matter which dumbbell snatch variation athletes choose the utilize, the goal is to have a quick turnover. Locking the weight out overhead quickly is a must. We can even pretend like the dumbbell weighs more than it does to overemphasize the amount of power we put into it with the hips and legs.


  • Score is the slowest round today
  • Establish what you want your slowest round to be in round 1
  • Aim to hold on or get a little faster with each round
  • Record scores during rest period if possible


  • Hold on for all 12 reps (6 per arm)


  • Steady, but aggressive
  • Stay in control
  • This will likely be the movement that decides what the slowest round will be
  • Find a pace that is sustainable or beatable in later rounds


  • Get started quickly after the burpees
  • Move with a purpose knowing there is rest coming

Extra Work

Sprint Row Work – 8 minutes

Every 30 seconds complete 150m row… (16 sets)