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WODS 7/24-7/29

MONDAY 7/24/2017



Coaches Choice



10 – 8 – 6 – 4 – 2

Rest as needed between sets. We will be building in percentages week after week inside this progression.

10 Reps @ 68% of estimated 1RM Back Squat

8 Reps @ 73% of estimated 1RM Back Squat

6 Reps @ 78% of estimated 1RM Back Squat

4 Reps @ 83% of estimated 1RM Back Squat

2 Reps @ 88% of estimated 1RM Back Squat



21 – 15 – 9:

Alternating Dumbbell Snatches (50/35)

Calorie Row

Directly into…

21 – 15 – 9:

Box Jump Overs (24/20)


Post times to SUGAR WOD



Both couplets flow directly into each other. As in, transition immediately after the 9th calorie on the rower to your first box jump over.

Dumbbell Snatches
Today is a great day to practice changing hands in the air for the dumbbell snatch. This is purely learned through practice, and today is a prime opportunity to reduce the weight if needed to attempt the mid-air handoff. When the athlete is able to accomplish the mid-air transition, not only is the movement significantly faster through the touch and go off the floor, but it is also more efficient energy wise. We can complete the work faster, with less energy expended. Focus points:

1. After finishing the repetition overhead, look up with your eyes. We aren’t looking to hyperextend the back, but we want eyes on the dumbbell for the transition

2. As the dumbbell descends from overhead, we are looking to change to our other hand somewhere around eye level. The issue with changing later in the process is that the dumbbell picks up momentum through gravity, making the transition more challenging. When the dumbbell is just starting to come down to the floor from overhead is when it has the least inertia behind it.

3. Practice a drop of the bell from one hand to the other, as opposed to a “roll”. At first, it may feel like a roll as we learn the motion. That is entirely expected. The goal is to however build to a release by the first hand, followed by a catch by the other hand a fraction of a second later.

4. Keep the DB close to the body on the way down. It is easy to allow the weight to move forward in front of us, which will ultimately also pull us forward. Keep the DB close on the way down, and almost reach back between your heels when you go for your touch. This will load the hips and hamstrings giving us more power coming up for the following rep.

Calorie Row
To optimize our time, we first want to push our pace on the DB snatches. Moving fluidly through those repetitions are more important than pushing our row pace. Taking into account the box jump overs to follow in the second couplet, we also want be conservative here so that we can cycle through the box jumps at a fast rate. If we are coming off the first couplet needing breaks during the first 21 box jump overs, we likely pushed the row too hard. Our pacing here should be somewhere around our 2K pace, or an effort we could hold for 8+ minutes.

Box Jump Overs
This is where the workout will “set in” for most, and we will feel the fatigue in the legs. Expect it to be here, and expect to overcome it. Slow is smooth, smooth is fast on these repetitions. It is good to recognize that the other movement in the couplet, the pull-up, can put us back on the box seconds later, so our pace here should more so be “45 reps for time” as opposed to a fast 21 which only slows down from there.

Step-ups are allows, but to be “Rx” in today’s workout, we are looking for a two-foot jump. You can face the box or jump laterally.

Much like how we are expecting our legs to feel fatigued on the box jump overs, expect our grip to be fatigued as well from the pull/pull couplet that preceded this. Knowing that a break on the pull-up bar can be a very short transition (simply a jump back up), it is not wrong to break these sets up into manageable chunks. On these pull-ups, we can expect to be feeling the met-con as well. This is a point in the workout where the mind may want to tell us we need a break, a breather, or a chalk break. Just start. Even if it’s a small set on the pull-up bar, let’s get our hands on there and reassess after a few repetitions. It is here where we can surprise ourselves and save more seconds than we realize.




“On the Minute” x 3 Rounds:
Power Snatch + Overhead Squat + Squat Snatch

It is not a must to complete the set linked together (you are allowed to drop after the OHS). Athlete’s choice.


On the 0:00… 64% of 1RM Squat Snatch

On the 1:00… 69% of 1RM Squat Snatch

On the 2:00… 74% of 1RM Squat Snatch

On the 3:00… Rest

This sequence repeats a total of (3) times.

Round #2 complexes are completed on the 4:00, 5:00 and 6:00.

Round #3 complexes are completed on the 8:00, 9:00, and 10:00.



TUESDAY 7/25/2017


Coaches Choice




Part #1 – Strict Handstand Pushups


7 Unbroken Sets of 30% of Max Strict HSPU

Rest as needed between sets. Not for score, given how athletes will have different repetition counts per round.

If we do not yet have strict handstand pushups, complete seated dumbbell strict presses to build to pressing strength. Complete 7 sets of 7 unbroken repetitions(you choose weight, and free to climb), seated on the floor with legs extended out in front of you.



Part #2 – Midline

Alternating Tabata (8 Sets of :20s on / :10s off)

Hollow Rocks (Video)

Superman Rocks (Video)

In this second portion, the first 20 seconds are Hollow Rocks. That is Set #1. Rest 10 seconds following.

Roll to your stomach in this break as on the :30s mark, complete 20 seconds of Superman Rocks. That is Set #2. Rest 10 seconds, and repeat this process (3) more times for a total of (4) full rounds, or (8) alternating sets.



“Fifth Wheel” Part #1

In a 5:00 Window…

7 Rounds of “The Chief” (115/80)

Max Calorie Assault Bike in Time Remaining

Rest 5:00

“Fifth Wheel” Part #2

In a 5:00 Window…

6 Rounds of “The Chief” (135/95)

Max Calorie Assault Bike in Time Remaining

Rest 5:00

“Fifth Wheel” Part #3

In a 5:00 Window…

5 Rounds of “The Chief” (155/105)

Max Calorie Assault Bike in Time Remaining

1 Round of “The Chief” is 3 Power Cleans, 6 Pushups, 9 Air Squats.

If we are using a Schwinn bike today, still mark as Rx but make the annotation in the leaderboard comments section.

If we do not have access to a bike today, row for calories.

On the barbells…

On Part #1, we are looking for a loading that allows for 20+ repetitions unbroken when fresh.

On Part #2, we are looking for a loading that allows for 15+ repetitions unbroken when fresh.

On Part #3, we are looking for a loading that allows for 10+ repetitions unbroken when fresh.

Each part is scored independently on the leaderboards below. Post total calories accumulated in each part.


WEDNESDAY 7/26/2017



Coaches Choice



Build to a Heavy Set of 5 Repetitions: Romanian Deadlift (Video)

Build to a Heavy Set of 7 Repetitions: Sumo Deadlift – (Video)

Build to a Heavy Set of 9 Repetitions: Deadlift

This is a repeat from Wednesday, July 5. We sought after a moderate lift at each movement that day, associating some loading with these movements. That was our baseline. Let’s aim to build upon that today, looking for a heavy at each movement. Not a max, but a heavy.

Record your heavy set of 9 Deadlifts to SUGAR WOD





6 Strict Pull-Ups

9 Front Squats (135/95)


THURSDAY 7/27/2017


Coaches Choice



50 Wallballs (20/14) *Females 9
50 Double-Unders
40 Box Jumps (24
40 Toes-to-Bar
30 Chest-to-Bar Pull-Ups
30 Barbell Facing Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Muscle-Ups

Post Rounds + Reps to SUGAR WOD


This is a classic benchmark test of ours. In Open format (AMRAP), it’s a chipper where a single full round is very, very challenging – very few clear a whole round. A very competitive score is getting into the Snatches. Today let’s set a baseline going forward into the 2017 season.

Given how we are approaching a 20-Minute workout, we want to visualize our pacing strategy ahead of time. Approach this workout as if we are heading into a 5K Run. It wouldn’t make any sense for us to come out of the gates super hot and sprint the first 400, only to slow towards the middle. The smarter runner would strive to hold an even pace throughout – if not speed up towards the second the half in “negative split” fashion. Let that be our goal today.

The rep counts are manageable at each, but you will find this is just as much a test of conditioning as it is of stamina. Opening up with large sets can bring our heart rate up faster and higher than we want it to, whereas controlled, manageable breaks early on will preserve our breathing.

On the barbell today, we are looking for a weight that you could complete 10 Unbroken Snatches with, when you are completely fresh. If the Rx loading is too heavy to accomplish that, modify to a loading that is appropriate.

Wallballs – No need to go unbroken unless this is a very strong movement for you. This is the buy-in. Bite off good chunks, but do not go to failure here. We have much to go.

Double-Unders – Take a small pause before beginning to compose. Goal is to get through these with the *least* amount of trips. Don’t waste effort through rushing into these repetitions.

Box Jumps – Slow is smooth, smooth is fast. Stay consistent on these and rest on top of the box. Slow your cadence a touch to preserve your breathing.

Toes to Bar – Bite these off in manageable chunks. Keep your legs long and together during the kip swing to maximize acceleration from the legs.

CTB Pull-Ups – Similar approach to the TTB – manageable chunks. Same cues for the kip apply here… it won’t be your pull-up strength that moves you through this set the fastest, it will be your technique given the fatigue of the TTB’s.

BB Burpees – Like our box jumps from earlier, slow is smooth, smooth is fast. Focus on a pace you could maintain for all 30. These should be slower than you think, so that we can approach the first barbell movement.

Power Cleans – Singles from the get-go is the option for many here. Unless you are very strong on the barbell, cycling fast singles and taking away the negative (return the ground) will save energy for the following Jerks. Pause after your 19th rep, and on your 20th clean, start your first set of Jerks.

Jerks – Aim for bigger sets here. A longer rest beforehand is worth it to get this grouping done in 2-3 sets.

Snatches – Singles from the start. Get your butt back and down on each catch, and punch hard. These snatches will be challenging given the fatigue at this point. Anticipate it feeling heavy, and anticipate you overcoming it.

Muscle-Ups – If we get to the rings, give yourself the extra moment to gather yourself before each attempt. Focus on a long and strong kip, with a focus on engaging your mid-line. Any sort of relaxation/slouching of the mid-line will make these attempts significantly harder.





10:00 Recovery Row or Bike

Conversational pace, and not for score.



FRIDAY 7/28/2017



Coaches Choice




Alternating On the Minute x 12 (6 Rounds):

Odd Minutes – 2 Front Squats @ 75% of 1RM Front Squat

Even Minutes – 4 Back Squats @ 75% of 1RM Front Squat

Increasing our loading by 5% from last week, and keeping the volume the same.

Week 1 – 1/3 @ 80%

Week 2 – 2/4 @ 70%

Week 3 (current) – 2/4 @ 75%

Next Week, our final week, we are aiming for 2/4 @ 80%, effectively taking the original 1/3 to a 2/4 at the same loading.





Squat Cleans (135/95)

100 Meter Run
Rest exactly 1:00 between rounds.

Time stops when the athlete finishes the final round of 1 squat clean + 100 meter run.


We are looking for a loading that that allows us to go unbroken on *all rounds*. Lighter is better for today’s workout, as we are looking for intensity. This workout provides the opportunity to go “touch and go” on each set, given how we know we have a built in rest following each fully completed round.

In other words, let’s choose a weight today that allows for 15+ unbroken repetitions. We are breaking up the repetitions into small sets, we miss the conditioning response we are after.

What is important on these repetitions, especially early on, is our positioning with the barbell. Given how we are aiming to go for sets at these squat clean, we run into the challenge of holding onto the bar in the front rack position. Often when we know we are going for a “touch and go” repetition, we tend to squeeze the bar in a full grip. When this takes place, we simply can’t get the elbows high. Low elbows on the catch means we will be expending unnecessary energy holding the bar up, and will slow us in the later rounds.

We want to find the shoulders, or front rack position, in each catch with high elbows. We re-grip the barbell on the way down as the bar passes by the chest. It is here where we can re-establish the hook grip. Especially if we struggle with mobility in the front rack, let’s practice that motion today. Find the bar to the shoulders (even if it’s a loose fingertip catch), and re-grip on the way down.


Earlier Event: July 15
WODS 7/17-7/22
Later Event: July 30
WODS 7/31-8/5