Week 3 – WOD Review 9/13/21


Today’s challenge will be how well each of you can manage your way through 20 repetitions of each movement. Twenty is a relatively high number, so it’s important that you do not allow your heart rate to become to elevated at any one point of the workout. If you are comfortable with the volume (20 repetitions/movement), then you may progress to a heavier load or more difficult burpee version.



3 Rounds

20 Cals

20 Front Squats 95/65 115/75 135/95

20 Down Ups (Burpees) (Bar Facing Burpees)

70m Sled Push -or- Odd Object Carry




Each of you will focus on how well you can perform the Power Clean in a longer/conditioning based workout. Although there are other movements involved in this workout, it’s important to slow down and focus when you approach the barbell. If and only if you feel comfortable performing Power Cleans under fatigue, then you may progress to a heavier load. If you’d like to Power Snatch, check in with your coach before doing so.



20:00 AMRAP

21 Wall Balls

15 Power Cleans 95/65 115/75 (Power Snatch 75/55)

9 Box Jumps

200m MB Carry




Today you’ll get the chance to perform Back Squats or Deadlifts. If you were able to Back Squat on 8/30, you may progress. If not, feel free to take your pick. No matter the movement or rep scheme (5-5-5-5-5), be sure to allow yourself a good amount of rest before attempting your next set. Part B is totally customizable; you have plenty of options to pick from. Chat with your coach to make sure you get a workout tailor-made for you!





Back Squat -or- Deadlift




*Rest 2:00 – 3:00





10:00 AMRAP

8 [Pick 1 Pressing Movement]

8 [Pick 1 Pulling Movement]



Pressing Movements –


Push Ups

Strict Handstand Push Ups

DB Chest Press

Bench Press



Pulling Movements –


Strict Pull Ups

Strict Chest to Bars

1 Rope Climb

1 Legless Rope Climb




The theme of today’s workout is managing your own intensity. The movements are relatively simply, so all you have to do is be aware of your heart rate and not allow it to get too high. Your coach will discuss any strategies (ie. Physical, Mental, Emotional) that may apply!



For Time:


1 Mile Run





Russian KB Swings 53/35 (Russian KB Swings 70/44) (American KB Swings 53/35) (American KB Swings 70/53)

Sit Ups -or- Hanging Knee Raises (2 Toes to Bar) (4 Toes to Bar) (Toes to Bar)




800m Run




We will build off of the previous weeks in the following:


  • Learn/Continue to Improve the Squat Clean
  • Learn/Progress to the Push Jerk


If you’d like to add an additional conditioning stimulus, which will allow you to improve your ability to perform weightlifting movements under fatigue, feel free to add :30 of Max Cals before your lift today.





Strength Option:

Every 1:30 or 15:00

1 Squat Clean + 1 Front Squat + 1 Push Jerk


Conditioning Option:

Every 1:30 for 15:00

:30 Cals

1 Squat Clean + 1 Front Squat + 1 Push Jerk







Thrusters 45/35 75/55 95/65 115/75 135/95 (DB 50/35)


*8:00 Time Cap




Today’s focus will be on managing small repetitions (6-10) but for a seemingly large number of rounds (10). To be successful today, it’s important that you come up with a mental strategy that will allow you to keep moving through this workout.



10 Rounds

200m Run

6 DB Snatches 45/25 (8 DB Snatches 50/35) (10 Alt DB Snatches 50/35)

6 Cals (8) (10)




You have the opportunity to go a little heavier than you normally would on your Squat Cleans today. Even though it’s only 4 repetitions, please ensure they look/feel good. Your coach will only allow you to go heavier if you can move well!


Similar to most longer workouts, it’s important that you find places where you can “recover” or “slow down” a bit to catch your breath. Speaking from experience, I highly recommend slowing down during your Wall Balls in order to prepare for the upcoming Squat Cleans.



20:00 AMRAP

4 Squat Cleans 95/65 115/75 135/95 185/135

8 Pull Ups (Chest to Bars) (Bar Muscle Ups) (Ring Muscle Ups)

12 Burpee Box Jump Overs

16 Wall Balls