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WODS: 9/11-9/16

MONDAY 9/11/2017


500 meter row OR 400 meter run

2 rounds of:

10 sloppy push ups

10 Air Squats

10 Boot Strappers

10 Pass Throughs




Pigeon Pose – 1:00 Each Side

From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Child’s Pose – 1:00

With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Down Dog with Foot Pedal – 1:00

Spending one minute opening up the posterior chain, shoulders, and calves. In the down dog position with hips high and elbows locked, pedal feet back and forth towards the ground.



10 – 8 – 6 – 8 – 10 Repetitions (Week 4 of 4)
Repeating the volume from last week, and increasing the percentages by 3% on each set.


10 Repetitions @ 66% of estimated 1RM

8 Repetitions @ 71% of estimated 1RM

6 Repetitions @ 76% of estimated 1RM

8 Repetitions @ 71% of estimated 1RM

10 Repetitions @ 66% of estimated 1RM

Rest as needed between sets, but aim not to exceed (3) minutes.




21-15-9 reps for time of:




TUESDAY 9/12/2017


Coaches Choice



30 Percent of your max.




“Cement Mixer” 

Every 3:00 for 7 Sets:

400 Meter Run

12 Toes-to-Bar

On the 0:00, athletes will run 400 meters and complete 12 Toes to Bar. Whatever time they have remaining in the 3 minute window is their rest. The next round will start on the 3:00, the 6:00, the 9:00, etc. Score for todays workout is the slowest round. For example, if an athlete’s splits went – 2:00, 2:04, 2:05, 2:05, 2:07, 2:11, 2:07 – their score for the day would be 2:11.

In order to hit the sweet spot of intensity on this one, wherever athletes are at 2:20 on the first round will be their target number for the remaining rounds. If they get to 8 toes to bar at the 2:20, their goal for the remainder of the workout will be to maintain that number. Rowing equal meters if not running today.



Looking to dial in our pacing today, with the score being only the slowest round. While we are fresh, it is easy to go out aggressively on that first round. A pace that athletes would hold for a two mile run would be appropriate here. This will allow athletes to come right in and put hands right on the bar. Better to find that extra gear in those last couple rounds rather than the first few. Holding on for all 12 repetitions is ideal, but two quick sets from the start and a smooth kip can help avoid burnout.



WEDNESDAY 9/13/2017










“Frank the Tank”

AMRAP 5, Rest 5 

50 Wall Ball Buy-In

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

AMRAP 5, Rest 5

35 Wall Ball Buy-In

9 Deadlifts (225/155)

9 Lateral Barbell Burpees


20 Wall Ball Buy-In

6 Deadlifts (275/185)

6 Lateral Barbell Burpees

In each 5 minute section, we are starting with a “buy-in” of wall balls. In the remaining time, athletes will get through as many round of the deadlifts and lateral burpees over the bar as possible. All rounds scored separately. Weights on the barbell should be something that athletes could do 25+, 20+, and 15+ reps unbroken when fresh respectively.




Wall Balls

These do not have to be straight, especially on the first set. A smart break-up strategy will help athletes clear the wall balls fast and not be exhausted once they get to the barbell. Something like 30-20, 25-15, or 10-10-10-10-10 with short breaks between will do the trick.


Holding on for unbroken sets here if possible pays off. When we drop the barbell, we come to a complete standstill. The bar doesn’t move if we don’t move it ourselves. However, slowing down the pace on the burpees just a touch will keep athletes moving and help them catch their breath to go unbroken on the barbell.


No wasted movement here. Methodical is better than fast. Slowing down a touch here to go unbroken on the barbell will be a great approach. When athletes need that sprint at the end, it will be there.



THURSDAY 9/14/2017







“Skid Row”

Teams of 2:

Row 2k

1 Mile Wreckbag Run (70/50) 

Row 2k

In “Skid Row”, one partner will work at a time, breaking up the work on the row and the wreckbag however they see fit. Picking a weight on the wreckbag that athletes could run at least 800 Meters without stopping when fresh. If gyms aren’t equipped with wreckbags – sandbags, plates, or other heavy objects will also work. If not running today, complete a 120/90 Calorie Schwinn Bike or 90/65 Calorie Assault not using the arms. This best simulates what it feels like to run with the wreckbag.


STRATEGY: On the Rower

Name of the game here is fast efforts and quick transitions. Whether it is every 30 seconds or every minute, every 200 or 250 Meters, we want partners switching out before the athlete on the rower starts to slow down. Keeping a fresh body on the erg means the pace is high and the meters tick away faster.

On the Runs

Thinking push the pace on the bag and recover when you don’t have the bag. When there is weight on the back, there is a tendency to want to take the foot off the gas. Use this time to move as urgently as possible to your target distance before switching out. Once the weight is off your shoulders, it is an opportunity to catch the breath during your jog for the next effort.



FRIDAY 9/16/2017


2 Rounds:

30 Seconds Each 

Active Spidermans
Active Samson
Air Squats
Push-up to Down Dog
Cossack Squats
PVC Pass Throughs





Repeat tempo variation from last week, but with an increase in percentage.

9 Sets of 1 Tempo Front Squats
There are (3) pauses in each repetition.

3 second pause at parallel, 3 second pause in the bottom, 3 second pause back at parallel.
Note – the range of motion from parallel to the bottom of our squat will not be dramatic. The actual distance may not be dramatic, but the tension under those specific positions are what makes this challenging and productive.

Week 4 of 4 on our Tempo Front Squats. The most challenging pauses will be at parallel, as opposed to the bottom of the squat. Expect to be challenged here. It is a constant battle to improve our front rack position – not to just maintain it, but trying to improve it throughout.


Sets 1-3 – 1 Rep @ 53% 1RM Front Squat

Sets 4-6 – 1 Rep @ 58% 1RM Front Squat

Sets 7-9 – 1 Rep @ 63% 1RM Front Squat





21 – 15 – 9

Squat Snatches (95/65)

Chest to Bar Pull-Ups

Post times to SUGAR WOD


To match the stimulus, we are looking for a squat snatch weight that we could complete for 10+ repetitions unbroken, when fresh. We want to be able to cycle this barbell readily. A power snatch + overhead squat is allowed, but we want to view this workout as a training opportunity to train the squat snatch.

On these squat snatches, move into the first round with the larger picture in mind. It is common in such a workout to bite off such a large set in the beginning 21 that we are reduced to slower singles towards the middle on the round of 15’s. It is not wrong to open up with sets, but we want to keep that second and third round of repetitions in mind.

With that said, singles from the onset is not the wrong approach. It’s not about how fast we clear the 21’s in this workout, but rather how fast we clear 45 repetitions. If it were 45 squat snatches for time, think through how we would approach those first sets, with consistency in mind. That can help paint the picture better on how we want to approach the first round.

The same mindset can be applied to the CTB Pull-Ups. If we were looking at 45 repetitions for time, how would be approach? This is also a movement that can “go away” for athletes when they push far, early.

View the 21’s as your buy-in round. The real workout here is the 15’s and 9’s, and those who can manage the 21’s the best so that they can push on the 15’s and 9’s will find their best times. Expect this combination to be grippy, and that our pull on the rig will be challenged.


Earlier Event: September 2
Later Event: September 16
WODS 9/18-9/23