W.O.D. Wednesday 8/28/19


W.O.D. Wednesday 8/28/19


“An object at rest tends to stay at rest. An object in motion tends to stay in motion.” –Newton

Picture a giant flywheel. It’s at rest, and we are going to manually start it.

To get it to just budge and inch, it’s freaking hard. We need to grit, grind, and drive with everything we have just to get the slightest movement. But as soon as we do, that second inch… it’s a little bit easier. And the third inch, a little more.

By the time the flywheel does a single pass, it’s significantly easier. We’re no longer in a max effort sled push… and it’s almost spinning itself. Two turns, three turns, 100 turns later, it’s spinning with no intentions on stopping. Faster than ever.

We’ve all felt this before. What was a incredible struggle at first, became so natural and easy to continue. We just needed to start.

There will be a voice in our head, that says – there’s time to do this tomorrow. Things are just too tight right now. The time “will be right” eventually. For “an object in motion, tends to stay in motion”.

Strength – 16 minutes

Build to Heavy Snatch Complex of…
1 Power Snatch
1 Overhead Squat
1 Squat Snatch


  • Group athletes into teams of 3 to reduce the number of bodies moving at once, better allowing coaches to see and correct movement
  • This is the best time to correct these movements, as it is a more controlled environment with built in rest
  • Looking for athletes to get in 5-7 good working sets

Conditioning WOD – 15 min cap

For Time:
21 Lateral Bar Burpees
21 Power Snatches (115/85)
15 Lateral Bar Burpees
15 Overhead Squats (115/85)
9 Lateral Bar Burpees
9 Squat Snatches (115/85)


  • Snatch focused two-part workout
  • Focusing on moving exceptionally well in the snatch complex to prime yourself for the workout
  • Looking for weights and rep numbers that allow the WOD to be completed in less than 10 minutes


  • On the strength complex, go right from the power snatch into the overhead squat
  • You can drop the barbell from overhead before performing the final squat snatch within the next few seconds
  • Within the WOD, choose a barbell weight that you could complete the overhead squats unbroken when fresh
  • We’ll likely be performing quick singles on the snatches during this conditioning piece


  • No need to stand to full extension on the lateral bar burpees
  • Just a two foot take off and landing are required

Receiving Position
The goal of our movement prep today is to dial in a better receiving position for the snatches and overhead squats. We’ll practice this by breaking the squat snatch into it’s two parts. These parts are the power snatch and overhead squat. By starting high with the power snatch and working our way down into the squat snatch, athletes can feel out where to meet the bar, proper footwork, and a rock solid punch up into the weight. Here is a summary of what we’re looking for with each piece of movement prep:

  • Power Snatch: Catch the bar in a quarter squat position with hips back
  • Power Snatch + Overhead Squat: Catch the bar in a quarter squat and pause. Before standing up, squat down below parallel and then stand.
  • Power Snatch + Overhead Squat + Squat Snatch: Perform 3 reps of the power snatch + overhead squat, followed by 3 reps of a squat snatch. All we’re doing with the squat snatch is taking the pause out before squatting below parallel.

*Note that in the strength complex, athletes will stand to full extension following their power snatch. The power snatch + overhead squat is designed as a movement prep drill to work on catching the power snatch and squat snatch with the same footwork. *


  • Chip away at the snatches in singles
  • Singles are consistent and help you move well at a moderate load
  • Break the overhead squats into 1-3 sets
  • Move through the burpees with more of a purpose knowing that you have a short rest between each single snatch repetition


  • Recommended Sets:
    • Power Snatches: Singles
    • Overhead Squats: 15, 8-7, or 6-5-4
    • Squat Snatches: Singles