Weekly WOD Insights 7/23/18

Rise and shine, ready to grind! New week brings a new life. Let’s get it! Building off of my recent post, there are plenty of options of “REDOs” this week. There are two exact WODS we did previously as well as a couple with similar formats that I’ve programmed quite regularly when it’s my turn. Also, keep note of the structured skills sessions which are more opportunities to revisit those skills that we need constant work on. I am building off of the structure Nabil made last week with three options based on your skill level with the daily movement given. The idea is for those who need fundamental basics to do the first option, those who are close to having the skill (or maybe you just go it) but need some extra guidance do the “guided skill development” option, and those who already have the skill and want to perform them in a more challenging format, do the “advanced” option.


There are several previous dates for Grace that you can find on Beyond the Whiteboard but not too many for Isabel. This is because most folks should choose Grace as clean and jerks are the more simpler movement. However, if you are very confident in snatches, you can choose to do that, just keep in mind that while the weights are the same, a 135/95 snatch requires much more technique and skill than clean and jerks. In terms of weight selection, it should be something that you can complete well under 8-10 minutes, or, if you’d like a strategical reference, something you could do 4-5 reps unbroken or fast singles until 30 reps. The intention of this workout is high power output and intensity so don’t choose a weight that will drag that and yourself down to much. Scaling is highly encouraged. Even if you can’t do the weight rx’d, it’s a great workout to constantly retest with either more weight each time or keep the weight the same and see if you can move through it quicker. Once recovered enough from A.), clean up your weights and start on your squats. While it’s rare to do the squat portion after a metcon, today, I wanted the strength focus secondary. It won’t always be this way! Come ready to crush it!

**25 Minute Cap for A and A2**

“Grace or Isabel”
30 Clean and Jerks or Power Snatches for Time
****ON Ramper/Super Newbie Option:
2 Minute Max Reps Cleans 75-95/55-65
1 Minute Rest
2 Minutes Max Reps Cleans

Front Squat
Ascending Sets

For Time
60 Cal Row or Ski or 50/40 Cal Bike or 800m Air Runner



The wall climb course returns! I thought it was a nice “functional” change-up to the regular movements we do at the Shop. If you thought the non-ball climbs were easy last time, go with carrying the ball this time. If you are hesitant or fatigued during that section, don’t forget to steer clear to the right! The focus of this workout is running with some simple, intense  work inside. The KB and pushups should be quick and close to unbroken if you can. I know there is a big discrepancy with push-up levels so I’ve added a couple options there. Feel free to mix and match and also scale down if necessary. Some good pushup modifications are hands on a box, a fixed barbell in the rack, or my favorite, using a band on the hooks on the rack. Ask the coach for help with setting these up.

****R’xd and ADV: Buy in with 20 Wall Balls (ADV: 30)
****Beef: CASH OUT w/ 40 Wall Balls

5 Rounds
403m Run
12 KB Swings 53/35, 70/44, (Beef: 15@ 70/53
12/6 Pushups (ADV: 15/8 Pushups or 10/6 Ring Dips) (Beef: 6/4 Muscle Ups)

@ Some point during workout
Rx’d: Complete 3 Reps of the Wall Climb Course
ADV: Complete 4 Reps of the Wall Climb Course carrying ball
Beef: Complete 5 Reps of the Wall Climb Course carrying ball


Today, the skill focus is to progress to handstand walking as well as giving our strict pullup folks a chance to go for a max (NINA C)! The AMRAP is a tiny bit shorter in time domain than our usual 18-20 minutes, so pace accordingly. The movements are a bit more simple so you should be able to move through rounds quicker. I wanted to mix some deadlifts in this WOD today, however, I wanted to control volume a bit and not making it a major limiter to the quick moving AMRAP. As always, feel free to mix and match but be careful choosing the deadlift weight. Even if a solid deadlifter, only choose a weight you can manage with solid technique a little winded.

A.) Skills
Alt EMOM for 8 Minutes
-1 Wall Walk w/10-15 sec hold (ADV: W/ 2-3 Shoulder Taps)
– Hollow Hold or 1-3 Strict Pullups

Guided Skill Development: 8 Minutes
-Kicking up to wall progressions (Static Hold, Hands Further Back, Foot Taps, 2-3 steps, walking to wall)

Every 1 minutes for 8 minutes
-15-30 foot handstand walk or 1RM Weighted Strict Pullup

AMRAP in 15 Minutes
5 Pullups (ADV: C2B) (Beef: 7 C2B)
7 Burpees (ADV+Beef: BFB)
9 Box Jump Overs (Beef: 12)

@ 0:00, 5:00, and 10:00, perform 10 Deadlifts 135/95, 185/125, Beef: 225/155, Bison: 8 Reps @ 315/225
*Start AMRAP where you left off


A.) Every 90 seconds for 15 minutes
2 Squat Snatches or Cleans
ADV: 1 across at 85-90%

AMRAP in 9 minutes
9 Front Squats 75/55, 95/65, (Beef: 95/65 Thrusters)
12 Situps or Hanging Knee Raises (ADV: 7 T2B) (Beef: 9 T2B)
15 Double Unders or 30 Single Unders (ADV: 20 DU) (Beef: 30 DU)


Keep note of the specifics on the skills as the focus today is progressing to the handstand pushups. For the workout, this is the 3rd time I’ve programmed this format as I really love (hate) the fact that I have to get back on the bike or row every other minute for 20 minutes. If you’re like me and the bike/rower is something that you struggle with during workouts but look forward to getting better at, this is a solid one! The bike/row/ski calories are set so you can decide how hard you’d like to push, either getting it done super fast and a little more time to get ready for the other movement, or take it easy and end exactly on the minute so you don’t overly spike the HR up. Try to maintain a consistent level of reps on the burpees and snatches throughout the 20 minutes!

A.) Skills
Alt EMOM for 8 Minutes
-1-5 Box HSPU (Butt Piked)
– 20-30 sec Hollow or HS hold

Guided Skill Development:
8 Minutes
-HSPU Progressions (Strict reps, then progress to Kipping)

Every 1 minutes for 8 minutes
– 1-5 Deficit HSPU (Strict or Kipping)

B.) (Compare similar calories on previous 4 weeks if folks need a gauge. I’ve programmed this format the last 4 weeks)

Alt EMOM for 10 Minutes
Even: Row (Rx’d 10/8) (ADV. 12/10) —or  Bike/Ski (Rx’d 8/6) (ADV. 9/7)
*Huge Classes, 70m Run
Odd: Alternating DB Snatch 40-45/25-30 (ADV: 50/35) (Beef: Power Snatch 75/55)

Alt EMOM for 10 minutes
Even: Row (Rx’d 10/8) (ADV. 12/10) —or  Bike/Ski (Rx’d 8/6) (ADV. 9/7)
Odd: Burpees (or jumping air squats if you did lots of burpees on wedneday)


Compare 6/26/17 and 5/1/17

4 Rounds
10 Barbell Lunges 75/55 (ADV. 95/65) (BEEF 12 @ 115/75)
10 Pullups (ADV. 10 C2B or 5/3 Bar MU) BEEF 10/8 Bar MU
15 Shoulder to Overhead
403m Run


A.) Skills
Alt EMOM for 8 Minutes
-1 Wall Walk w/10-15 sec hold (ADV: W/ 2-3 Shoulder Taps)
– Hollow Hold or 1-3 Strict Pullups

Guided Skill Development: 8 Minutes
-Kicking up to wall progressions (Static Hold, Hands Further Back, Foot Taps, 2-3 steps, walking to wall)

Advanced Skills:
Every 1 minutes for 8 minutes
-15-30 foot handstand walk or 1RM Weighted Strict Pullup

6 Rounds
2:30 Clock/1 Minute rest b/t rounds
Alternate Rounds 200m Run WITH 250/200m Row or 500m Bike
10 Hang Power Cleans 75/55, 95/65, 115/75, 135/95
10 Wall Balls
*Always start AMRAP where you left off

1 Comment

  • nina

    July 23, 2018 @ 9:34 am

    Haha…no pressure or anything 😛

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