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WODS: 1/30-2/4

MONDAY: 1/30/2017


500 meter row OR 400 meter run

2 rounds of:

10 sloppy push ups

10 Air Squats

10 Boot Strappers

10 Pass Throughs



On The Minute x 12

Even Minutes – Power Snatch (3-3-2-2-1-1)

Odd Minutes – Max Reps Ring Muscle-Ups

6 rounds at each station.

Aim to climb in weight on the power snatches throughout, and strive to hold the same number of ring muscle-ups in each round.

Athletes have the entire full minute to complete ring muscle-ups, and can take as many sets as they would like.

On rounds 1 and 2, perform 3 power snatches.

On rounds 3 and 4, perform 2 power snatches.

On rounds 5 and 6, perform 1 power snatch.

We conducted a similar workout on January 2nd, completed with Bar Muscle-Ups instead of today’s Ring Muscle-Ups.

If we do not yet have Ring MU, complete the Banded Ring MU drill (Video HERE) for 7 repetitions per round.

Post your heaviest power snatch load and your total ring muscle-ups to the leaderboard below.



21 – 15 – 9:

Wallballs (20/14) – Both to a 10′ Target


Thrusters (95/65)

Box Jumps (24″/20″)

Kettlebell Swings (53/35)


This is a longer workout than it may initially look on paper, and a consistent pace throughout the duration will result in our best times.

There are also movements inside of this piece that impact each other significantly. Expect to feel that on the 15’s, and expect to overcome it.

Other 21-15-9’s we sprint – this is a 12+ minute effort that requires smart pacing.

On the wallballs…

Relax your shoulders in between repetitions. Avoid leaving the hands high in the air in between repetitions. With thrusters, pull-ups, and wallballs following, we need to preserve our capacity in our upper body.

Despite it being the first set in the workout, break this set as needed. This is the first 10% of the workout, and we do not want to reach our upper end of our stamina here.


With chin-over today, our grip and lungs will be the primary movers here. Focus on your breathing and consistent sets. Do not push to go unbroken here if it results in a large break before beginning the next movement, the thrusters.


Focus on our hips upon extension. A focus on this first round is preserving our shoulders, and instead of pressing to the finish, extend our hips violently to the finish. Again we are looking for a loading today that allows for 21+ repetitions unbroken when fresh.

Box Jumps…

Use this movement as a chance to control our breathing. If we come to a complete stop, let it be on top of the box.

Kettlebell Swings…
Following our swings, we back to a movement that requires our shoulders. Stay efficient on the swings and extend aggressively to preserve our shoulders.



CrossOver Symmetry Recovery Protocol

– Or –

CFNE Bulletproof Shoulders (Video HERE)

TUESDAY 1/31/2017


500 Meter Row/or 400 meter Run

Then 2 Rounds of:

10 Bootstrappers

10 Toy Soliders

10 Walkouts

10 Wall Ball Shots

10 Iron Crosses and Scorpions



On the 1:30…
3 – 1 – 3 – 1 – 3 – 1

Every time we re-visit a set of 3, the weight increases. Same for the sets of 1.

The sets of 3 do not have to be “touch and go”.

Set #1, On the 0:00… 3 Reps @ 70% of 1RM Deadlift

Set #2, On the 1:30… 1 Rep @ 80% of 1RM Deadlift

Set #3, On the 3:00… 3 Reps @ 75% of 1RM Deadlift

Set #4, On the 4:30… 1 Rep @ 85% of 1RM Deadlift

Set #5, On the 6:00… 3 Reps @ 80% of 1RM Deadlift

Set #6, On the 7:30… 1 Rep @ 90% of 1RM Deadlift




“Dead End” Part 1


21 Deadlifts (185/135), 21 Lateral Burpees over Erg

Max Cal Row in Time Remaining

— Rest 3:00 —

“Dead End” Part 2


18 Deadlifts (225/155), 18 Lateral Burpees over Erg

Max Cal Row in Time Remaining

— Rest 3:00 —

“Dead End” Part 3


15 Deadlifts (275/185), 15 Lateral Burpees over Erg

Max Cal Row in Time Remaining

— Rest 3:00 —

“Dead End” Part 4


12 Deadlifts (315/205), 12 Lateral Burpees over Erg

Max Cal Row in Time Remaining

Score is the sum of all calories across the four parts. Post total calories to the leaderboard below


On Part #1 (21 Reps), we are looking for a weight we can deadlift for 30+ repetitions, when fresh. Light.

On Part #2 (18 Reps), we are looking for a weight we can deadlift for 25+ repetitions, when fresh. Moderate.

On Part #3 (15 Reps), we are looking for a weight we can deadlift for 20+ repetitions, when fresh. Moderately heavy.

On Part #4 (12 Reps), we are looking for a weight we can deadlift for 12+ repetitions, when fresh. Heavy.

On the burpees, expect the legs to be fatigued. Expect the jump over the rower to feel off. Your legs will come back after a few repetitions. Today is a great day to practice a slight variation of our burpee step-up, now that we are lateral to the rower (body parallel to the rail while doing the burpee).

On each burpee, if trying the step-up technique, step up with the inside leg. That is, if we are doing a burpee on the right side of the rower, step up first with your left leg. Two goals here… step up with the heel down, and step *close to the rower*. This shares a similar concept with bar-facing burpees… “no wasted motion”. If we step up with our inside leg, and step up close to the rail system, we will minimize the jump needed to get across. The larger this jump is (if we are further away), naturally the more taxing this is.

This is not an all out sprint to get to the rower, but we do want to clear these repetitions quickly. We can use the first 5-10 pulls on the rower to catch our breath. Sometimes this mental note allows us to push harder on these two movements, the DL and burpee. At the finish of each minute, ramp up the calories/hr. As these accumulate exponentially, take advantage of that for a final kick.

EXTRA CREDIT/15:00 Minute Recovery Bike. Every 5:00 (for a total of 3 Sets)

20 Glute Bridges (Video HERE)

20 Weighted AbMat Sit-Ups (Athlete’s choice)

20 Hip Extensions

Keep the clock running throughout. At 5:00, 10:00, and 15:00, hop off the bike and complete your repetitions. Not for time, but move with diligence. On the sit-ups, your choice of weight type and load, but these should be unbroken each time. If we do not have a bike, a rower, ski erg, or running all can be utilized here.

Recovery pace is a conversational pace – low intensity, easy breathing. This controlled effort cycles blood through the muscle tissue just used, flushing out lactic acid and bringing about a faster recovery from our workout.


WEDNESDAY 2/1/2017



500 meter row OR 400 meter run

2 rounds of:

10 sloppy push ups

10 Air Squats

10 Boot Strappers

10 Pass Throughs



EMOM x 14

Odd – Pausing Front Squats (2 full seconds in the bottom)

Even – 30 seconds for Max Reps Kipping HSPU

The purpose in this combination is to train the body to perform HSPU despite the shoulder fatigue given from the front squats.

Percentages assigned for the pausing front squats. Post total HSPU to the leaderboard at the bottom.


Set #1 – 3 Reps @ 50% of 1RM FS

Set #2 – 3 Reps @ 55% of 1RM FS

Set #3 – 3 Reps @ 60% of 1RM FS

Set #4 – 2 Reps @ 65% of 1RM FS

Set #5 – 2 Reps @ 70% of 1RM FS

Set #6 – 1 Rep @ 75% of 1RM FS

Set #7 – 1 Rep @ 80% of 1RM FS

Total Handstand Pushups (EMOM x 14 – Pause FS/HSPU)



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

Minutes 0-2 – 15 Hang Squat Cleans (135/95)

Minutes 2-4 – 25 TTB

Minutes 4-6 – 100 Double-Unders

Aim for large, if not unbroken sets on all movements. We are looking to accomplish our repetitions no later than the 90 second mark of each interval. If we reach 90 seconds into any interval in that first round and are still working towards the totals, cap ourselves there, and aim to match that count for rounds 2 and 3.

There is not a score to this workout – it is rather an indicator of what our upper end stamina limits are over these three rounds.



THURSDAY 2/2/2017



2:00 Light Paced Bike or Row + 1 Round of Strict Cindy*

1:30 Light/Medium Paced Bike or Row + 1 Round of Strict Cindy*

1:00 Medium Paced Bike or Row + 1 Round of Strict Cindy*

*Strict Cindy Round – 5 Strict Pull-Ups, 10 Pushups, 15 Air Squats



Ascending Ladder for 10 Minutes:

3 Clean and Jerks (135/95), 3 Barbell-Facing Burpees

6 Clean and Jerks (135/95), 6 Barbell-Facing Burpees

9 Clean and Jerks (135/95), 9 Barbell-Facing Burpees

12 Clean and Jerks (135/95), 12 Barbell-Facing Burpees
Continue to add (3) repetitions to each movement until the 10-minute cap.


If you complete the round of 12’s – 60 Repetitions

If you complete the round of 15’s – 90 Repetitions

If you complete the round of 18’s – 126 Repetitions

If you complete the round of 21’s – 168 Repetitions

If you complete the round of 24’s – 216 Repetitions



3 Rounds:

Minute 1 – Light Pace

Minute 2 – Medium Pace

Minute 3 – Medium/Fast Pace

Athlete’s choice – Bike or Row.

Not for score, and control your effort. This is meant to be a recovery/restorative finish to our conditioning today.

All three rounds run immediately into each other, with this totaling 9 minutes.


FRIDAY 2/3/2017



3 Rounds:

4 Spiderman and Reach, each leg (Video HERE)

8 GHD Sit-Ups

12 Calorie Row

40 Double-Unders




EMOM x 12 (6 Rounds):

Odd Minutes – 4 Front Squats @ 65% of 1RM Front Squat

Even Minutes – 8 Back Squats @ 65% of 1RM Front Squat

Building upon our last stamina squatting session, on January 18, increasing our 4/8 by 5%.



3 Rounds:

42 Calorie Row

21 Thrusters (95/65)

7 Bar Muscle-Ups

Post Times to the Leaderboard below.


On the thruster, we are looking for a loading that allows for over 21 repetitions unbroken, when fresh.

On the bar muscle-ups, reduce the volume of the set, or a 2-1 substitute for CTB Pull-ups (14 CTB per round).

The row is important, but the least important of all three movements. Slowing our pace on the row to allow for (1) less break on the thrusters results in more than likely a faster finishing time.

The same concept can be applied to to the thrusters. If the row is the “buy-in” to the thrusters, the thrusters are the “buy-in” to the bar-muscle ups. The largest separator in the workout. Ability on the BMU will dictate how hard we push on the row and thrusters.

On the bar muscle-ups, focus on the drills above. Our key focus points here are long legs and lats.

Long legs – stay long beneath the pull-up bar. Bend at the knees only at the last second. If we bend to soon, we in turn reduce the length of the whip… which is our body in a kip swing.

Lats – we initiate the pull, by actually pushing. Push the bar down towards the ground to gain elevation, whereas the final arm bend is to transition over the bar, but not to pull higher.


SATURDAY 2/4/2017






200 Double Under’s (Scaled 400 Singles 2:1 Ratio)

90KB’s Swings 53/35

80 Wall-Balls 20/14 (14/10), (RX and SCALED) Men have to hit a 10 foot target, and Women have to hit a9 foot target.)

70 Hang Power Cleans 95/65 (Scaled 75/55 )

60 Calories Row

50 T2B

40 HSPU(Scaled Hand release push-ups )

30 Shoulder to Overhead 95/65 (Scaled 75/55)

20 Chest-To-Bar (Scaled 40 Jumping Pull-ups)

  • One person working at a time, and all movements have to be done in order. You can't move on to the KB’s Swings until all 200 DU or complete, or (Scale 400 Singles) Partners can split the work load up how ever they like. ( Example: On the 200 DU’s Partner 1 does 125 and Partner 2 does 75) 
Earlier Event: January 22
WODS: 1/23-1/28
Later Event: January 29