W.O.D. Wednesday 4/28/21


W.O.D. Wednesday 4/28/21

“I guess it comes down to a simple choice, really. Get busy living, or get busy dying”. – Andy Dufrense, The Shawshank Redemption

Earlier this week, we thought through the meaning of how “Crisis” is written in Chinese. Two symbols, translating to “danger”, and “opportunity”.

A third word to add comes from the Greek “krisis”, where the English word originated from. In Greek, “krisis” translates to “choice”.

Adversity will change us, but how it changes is us the “krisis” – the choice. As we move through our day, when we approach those inevitable challenges and frustrations… we’ll have that choice. To be bitter and upset, or to learn.

Danger, Opportunity, Choice.

Conditioning WOD – 30 min cap

5 Rounds For Time:
12 Box Overs (30/24)
9 Power Snatches (115/85)
6 Ring Muscle-ups or 10 Bar MUs (both RX)

WORKOUT BRIEF [0:00-5:00]

  • This 5-round triplet workout includes 3 stations that all involve moving the body or barbell through a big range of motion
  • While the reps aren’t that high, the distance we have to move is, which contributes a lot to our intensity
  • We’ll spend a good amount of time today dissecting the power snatch and muscle-ups
  • We expect this workout to take around 15-25 minutes to complete


  • This should be a moderate weight that can be completed in small sets or singles


  • Let choose a rep number or variation that can be complete in around 1 minute
  • Athletes who don’t have an interest in completing ring/bar muscle-ups can work through one of these options:
  • 20 Pull-ups
  • 14 Chest to Bar Pull-ups
  • 10 Burpee Pull-ups
  • Athletes who do have an interest, but don’t yet have the capacity for 6-10 reps can work through one of these options:
  • Reduce Reps
  • Banded Bar Muscle-ups
  • Jumping Bar Muscle-ups (Off Box)


  • Aim for a slightly higher box that you’re accustomed to
  • There is no need to stand to full extension on top of the box
  • We recommend stepping down or jumping down instead of the riskier rebounding option

GENERAL WARM-UP [5:00-12:00]
1 Minute
30 Seconds Box Step Overs (Low Box)
30 Seconds Box Overs (Low Box)

30 Seconds Each
Lateral Hops Over PVC Pipe
PVC Around the Worlds (15 Seconds Each Direction) Video
PVC Pass Throughs Video
PVC Lat Stretch Video
PVC Overhead Squats Video
PVC Sotts Press Video
PVC Lift Offs Video
PVC Arch Hold Video
PVC Hollow Hold Video

Snatch 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

DEMO VIDEO: Click Here

MOBILITY [12:00-15:00]
Pigeon Pose on Box: 1 Minute Each Side

Child’s Pose on Box: 30 Seconds

TEACHING [15:00-30:00]
Bar High

  • The goal of both of the movements we cover in teaching today is to get the bar to right around the hip crease
  • For the snatch, this means getting the bar high up on the body
  • This begins with the proper grip and posture
  • A wider grip and a big chest will help shorten the arms to get the bar high
  • The higher the bar, the less distance we have to jump it
  • The second part of it comes from the floor
  • The goal here is to keep the hips and shoulders moving together and to be patient
  • Check out the Daily Video for a visual of this teaching point

Movement Prep

  • Establish Grip
  • 5 Snatch Grip Deadlifts
  • 5 Hang Power Snatches
  • 5 Power Snatches

Bar Low

  • Since we’re starting from the top down in the bar muscle-up, the goal here is to get the pull-up bar low on the body
  • If we treat this like a pull-up or a chest to bar pull-up, the bar will spit us out
  • To get the bar lower on the body means getting further behind the bar
  • We can do this by pressing ourselves further back and getting the feet higher than we’re used to
  • Check out the Daily Video for more on this teaching point

Movement Prep

  • 10 Scap Pull-ups Video
  • 5 Kip Swings
  • 1-3 Strict Pull-ups
  • 3 Jumping Bar Muscle-ups (Off Box)
  • 3 Hips to Bar
  • Bar Muscle-up Practice

PRACTICE ROUND [30:00-35:00]
1 Round
With Workout Weight:
4 Box Overs
3 Power Snatches
2 Ring/Bar Muscle-ups

STRATEGY + WOD [35:00-60:00]

  • This workout is all about knowing yourself and your capacity
  • The small numbers are a trap for coming out too fast
  • These challenging stations can quickly cause us to stand still if we go outside of ourselves
  • Pick a tempo and a break-up scheme that probably feels a little conservative for the first couple rounds
  • This allows you to feel out the workout and stay under control
  • The box jumps and power snatches are both performed as singles, so simply find a sustainable pace between reps
  • The only “wrong” option for the ring/bar muscle-ups is the one that you can’t maintain
  • Pick one that you see yourself holding for all 5 rounds today:
  • 1 Set: 6
  • 2 Sets: 3-3 or 4-2
  • 3 Sets: 2-2-2
  • 4 Sets: 2-2-1-1
  • 5 Sets: 2-1-1-1-1
  • 6 Sets: 1-1-1-1-1-1


  • 18 Alternating Dumbbell Snatches (Heavier Weight)


  • Reduce Reps
  • Banded Bar Muscle-ups
  • Jumping Bar Muscle-ups
  • 20 Pull-ups
  • 14 Chest to Bar Pull-ups
  • 10 Burpee Pull-ups


  • 12 Bar-Facing Burpees

Extra Work

Upper Body Pulling Stamina

4 Rounds Not For Time:
1,000m Ski Erg
10 Strict Pull-Ups

Extra Work 2

Snatch Complex

Snatch + Hang Snatch + Overhead Squat + Snatch Balance

*Either work to a tight and heavy complex, or stay at a moderate to light weight and focus strictly on technique