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WODS: January 16-21

MONDAY: 1/16/2017

WARMUP:500 meter row 

10 Toy Soldiers 

10 sloppy push ups

10 Air Squats

10 Boot Strappers

10 Pass Throughs



5 Sets, resting 1:00 between:
1 Snatch Grip Deadlift + 2 Hang Snatch High Pulls+

2 Power Snatches

After the Snatch Grip DL + Hang High Pulls, drop the bar. Rest about 5 seconds, and then perform two singles on the power snatches (drop from the top – no touch and go). Weights are on the lighter end to practice technique – let’s dial in two focus points:

1. Keep the bar close. The high pull should elbows high to the outside. Bar tracks straight up the shirt.

2. Get our hips down and back on the catch. Focus on your foot work and positioning in the power catch position. Think “shallow squat snatch” on each catch.

Set #1 – Empty Barbell

Set #2 – 30% of 1RM

Sets #3/4/5 – 40% of 1RM




30 Wallballs (20/14) – Females to a 9′ Target

20 Power Snatches (75/55)

5 Ring Muscle-Ups

Post Rounds + Reps the leaderboard below.


Consistency is key in today’s conditioning piece.

Imagine as if your recorded today was your slowest round, and only that.

The most valuable movement in today’s workout is the ring muscle-ups. It is here where athletes can become “stuck” if we push the pace too fast on the previous movements, or the previous round. Our ability on the rings contributes greatly to how hard we want to push on the wallballs and power snatches. In other words, if we struggle on the rings, we want to pace the first two movements moreso to preserve our capacity for muscle-ups.

On the wallballs and power snatches, small but consistent sets is the recommended route. The tempatation is there – many of us can do 30 wallballs unbroken and 20 power snatches unbroken – but it’s not about this first round. The workout sets in on the second and third round. Break up this first round just as we would when we are 60 wallballs in, and 40 power snatches in.

3 sets of 10 on the wallballs with controlled rest is a sustainable approach that allows us to clear the wallballs quickly, but not to the point where it saps our ability on the following movements.

8-7-5 on the snatches with controlled rest is as well a sustainable approach on the power snatches, with 4 sets of 5 as another option depending on our ability on the rings. What is important here manage these repetitions so that our pulling strength and shoulder capacity is there for the following muscle-ups.

On the ring muscle-ups, expect the shoulders to be fatigued. That is the purpose of the two previous movements. To impact our movement. Focus on our mechanics here… stay long beneath the rings, and keep the mid-line engaged throughout especially as the legs come through on the kip swing. Breakup strategy will vary here, but similar to the mindset above, imagine we are on our third round. Our breakup strategy here should match our first round.

If we do not have ring muscle-ups, complete 10 CTB Pull-ups per round.

Following the workout, complete 30 banded strict ring muscle-ups to build pulling strength.



Choose one of the following:

A. 5 Sets of 50 Unbroken DU

B. 6 Sets of 30 Unbroken DU

C. 7 Sets of 20 Unbroken DU

D. 8 Sets of 10 Unbroken DU

E. 5:00 of Double-Under Practice, for total repetitions.

Rest as little as needed between sets. 5:00 time cap on each.

Not for score. For practice.


TUESDAY: 1/17/2017


Row 500 meters 

10 Slow Air Squats

10 Arm Circles (Forward and Backwards)

10 Inch Worms

10 Iron Crosses&Scorpions 

10 Sloppy Push-Ups

2 Minute Puppy Dog Stretch



Alternating EMOM x 14

Even Minutes – Row 15/12 Calories

Odd Minutes – 30 Seconds for Max Reps Kipping HSPU

Scored portion for this stamina builder is the total Kipping HSPU. Post totals to the leaderboard below:

*If we do not yet have HSPU, use a light set of dumbbells and compete strict presses to build the strength today. Strive for the same goal, to maintain consistent rep counts throughout all seven rounds. Choose dumbbells that allow for ~15 repetitions to be completed unbroken when fresh.




1 Deadlift (315/195)

10 Toes to Bar

15 Barbell-Facing Burpees

Stimulus today is a heavy, but *not* max effort deadlift.

We are looking for a loading that would allow for 5 reps touch and go, if we were to try when fresh.

Another angle is to use 85% of your 1RM deadlift, if we are not completing as Rx.

Post rounds + reps to the leaderboard below.“


*Marston” is a Hero workout. A fallen Navy SEAL from Team 6, Blake Marston was a close friend of ours. Passing away on 1/10/15, he lived an amazing life. We celebrate him every year through his workout, created by his fellow teammates.

Blake was one powerful man, hence the heavy deadlift. What is far more important than going “Rx” however is the stimulus behind the workout… to make this a relatively heavy deadlift for you. This is not a common occurrence, to move such a high percentage load in a conditioning piece. Which makes it a valuable training session. As we have learned in recent years, the Open’s “strength test” is found in conditioning pieces, testing not only such heavier weights, but doing so under metabolic challenges.

On the Toes to Bar, focus on the ever-important long body. A common fault is to keep hips and knees ever so slightly bent during the entire range of motion. A bend at the waist results in the hip flexors remaining in a constant state of contraction – and they fatigue fast. Open up your backswing so prevent the hips from fatiguing out fast.

As a reminder of the importance of a fast return of the feet after making contact with the bar.

On the Barbell-Facing Burpees… slow is smooth, smooth is fast. In last years Open, we saw barbell-facing burpees in a 20 minute AMRAP (16.1). The focus there is the same focus here… methodical movement. Breath at the top of each repetition, and focus on a single pace for every repetition. Make it into clockwork, where you can turn the mind off, and just move. 


WEDNESDAY 1/18/2017


500 Meter Row

10 Toy Soldiers 

10 sloppy push ups

10 Air Squats

10 Boot Strappers

10 Pass Throughs10 Toy Soldiers 

EMOM x 12 (6 Rounds):

Odd Minutes – 3 Front Squats @ 65% of 1RM Front Squat

Even Minutes – 6 Back Squats @ 65% of 1RM Front Squat

Building upon our last stamina squatting session, on December 28.

Increasing by 5% on the loading, and repeating the repetition scheme.

12.28 – 60%, 3 FS + 6 BS

1.11 – 65%, 3 FS + 6 BS



3 Rounds with a running clock (18:00 total)…

Minutes 0-2 – 27 Box Jump Overs (24″/20″)

Minutes 2-4 – 24 GHD Sit-Ups

Minutes 4-6 – 21 Thrusters (95/65)

Any time remaining in each 2:00 window after completing the repetitions is rest.

*Goal here is to clear each window by the 90 second mark. During the first round, if we reach 90 seconds into any of the three windows and we have yet to complete the repetitions, time cap the window there and strive to match that number in the following rounds.

For example, if during the first interval we are at 23 box jump overs at the 90 second mark, time cap ourselves there for that specific 2:00 window with the goal being to maintain 23 box jump overs in rounds 2 and 3.

On these box jump overs, we are looking for a two foot jump to the box if able. Step up and overs are allowed, but we are seeking the jumping stimulus if capable. Better to reduce the repetitions and jump rather than step up and over to meet the Rx volume.

If we do not have a GHD, complete weighted abmat sit-ups (hold a 5-10lb plate across the chest).



Good demand on the legs today. Following the two training pieces above, complete:

10 Minute cool down Bike or Row. Conversational pace.

Followed by…

2:00 Pigeon Pose on each leg

2:00 Couch Stretch on each leg


THURSDAY 1/19/2017


Row 500 meters 

10 Slow Air Squats

10 Arm Circles (Forward and Backwards)

10 Inch Worms

10 Iron Crosses&Scorpions 

10 Sloppy Push-Ups

2 Minute Puppy Dog Stretch



With a running clock, 5 Rounds…

1 “Big Clean Complex” every 5:00:

High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Push Press

High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Push Jerk

High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Push Split Jerk

For a video demonstration of the Big Clean Complex, CLICK HERE.
Sets are to be started on the 0:00, 5:00, 10:00, 15:00, and 20:00. Any time remaining inside those windows after completion is rest.

All nine repetitions complete 1 set. Strive to complete the entire complex unbroken. It is allowed to drop from the top of each overhead movement, but let’s get our hands right back on the bar with minimal rest between. This is meant to be an engine builder, where we can train not only strength and stamina, but also conditioning by fixing the rest periods. Use the following percentages below, and record your final completed lift to Sugar Wod.




Set #1 (On the 0:00) – 50% of 1RM Clean and Jerk

Set #2 (On the 5:00) – 55% of 1RM Clean and Jerk

Set #3 (On the 10:00) – 60% of 1RM Clean and Jerk

Set #4 (On the 15:00) – 65% of 1RM Clean and Jerk

Set #5 (On the 20:00) – 70% of 1RM Clean and Jerk



10 Rounds for Total Calories:

30 Seconds On / 30 Seconds Off

Score is total calories, across all 10 intervals. Post totals to Sugar Wod. Goal is consistent rounds across, if not an increase in power towards the end in the final intervals. Enter this 10-rounder as if your score is your lowest round.


FRIDAY 1/20/2017

WARMUP: 500 Meter Row

10 Toy Soldiers 

10 sloppy push ups

10 Air Squats

10 Boot Strappers

10 Pass Throughs10 Toy Soldiers 



EMOM x 12

Odd Minutes – 50 Double-Unders

Even Minutes – Ring Muscle-Ups

Recorded score is ring muscle-ups, and you have the full minute to accumulate repetitions. We will test this benchmark again, so the goal today is to set the baseline. Use the minute wisely, planning our sets ahead of time. We will aim to build upon these sets in the repeat.

If we do not yet have Ring MU’s, practice the strict ring MU drill today, Video HERE. We have TTB in the workout today, we will save our pull-up bar work for there. Utilize a band tension that allows for at least 5 repetitions unbroken, and accumulate repetitions in the same fashion as we would fi doing full ring-muscle ups.



6 Rounds, “On the 3:00″…
15/12 Calorie Row
10 Power Snatches (95/65)
10 CTB Pull-Ups

*** Your score today is your slowest round, in any of the six intervals.

For example, if your times are 1:40, 1:50, 1:55, 1:57, 1:52, 1:50, your score for the day would be 1:57.

Post your slowest round time to the leaderboard below.

*Looking for a power snatch load that will allow for 15-20+ repetitions unbroken when fresh. Lighter is more challenging in this workout.

On the CTB Pull-Ups, we are looking to complete these repetitions in at most two sets. Modify the repetitions so that this is a sprint per round, as opposed to a grind. If we do not have CTB PU, today is a day to modify to chin over to preserve the stimulus.

Interval training today. This will train the body and mind to pace, knowing that it is only our slowest round that count.

Focus on the mechanics here of the movements. Despite it being intervals where we want to be aggressive in completing the repetitions, we need to dial in our technique, as this is what we preserve us in the final rounds.

The middle-rounds are where most athletes will slow. With that said, let’s visualize that round. Four rounds in, visualize how we are pacing the row, and if we are breaking up the power snatches and pull-ups. Our goal is to match this strategy to our first round, and hold even efforts across.

A micro-goal today is to hold all rounds to within 7 seconds of each other.


SATURDAY 1/21/2017




30 DEAD-LIFTS RX 155/115, (SCALED 115/85)





Snatches for max weight / moved in 4 minutes

Teams will choose one load to be used by both team mates. ( 1Barbell, 1 Load )

Example: Me and my partner decide on 135 pounds, and between the both of us we do 50 reps in the 4 minutes our score is 6,750 pounds.

Earlier Event: December 25
WODS: DEC.26-30
Later Event: January 22
WODS: 1/23-1/28