Weekly WOD Insights 3/26


We’re going to get some position work in today with snatches from the hang. For the hang, we first deadlift the weight up, establish full hip extension, and then take our lift anywhere from the hip crease to the knee. Check out this video for a demo of a Hang Squat Snatch.

If mobility is an issue for the overhead squat, or you have shoulder issues, you have some options. You can opt for a Power Snatch, work on the positioning of your snatch, and then attempt an overhead squat if you’re feeling adventurous, or swap out the movement entirely for Cleans.

As stated before, the snatches can be either power or squat and should NOT be touch and go from the hang to second snatch from the floor. The second snatch (from the floor) should be its own separate lift.

For Part B, we have your standard Tabata. What I like to do in my Tabatas is pick a rep count to hit and stick with it all 8 rounds as much as possible. That first round should feel very chill. It may feel easy at first, but if you’ve ever experienced a Tabata redline, you know how quickly it catches up to you.

A.) EMOM for 15 minutes
1 Hang Snatch + 1 Snatch
ADV: 1 Squat Snatch OTM after minute 8:00

B.) Alternating Tabata

Air Squats
Sit ups or Hanging Knee Raises

Jumping Air Squats
Toes to Bar

Toes to Bar


I really enjoy the continued work and emphasis on skill work. For ADV folks, you guys have a slightly different variation: EMOM to keep you focused and on task.

For Part B if double unders are your nemesis, opt for singles or scale the double under reps. As a reference, Rx’d Double Unders should take no more than 45 secs so scale accordingly!

The Lunges are completed with only 1 DB or KB, hold it however you’d like.

A.) 8 minutes of Skill Work on:

Ring Muscle up
-Ring Transition
-False Grip Hang / Pullups
-Ring Dips


HSPU or HS Walk
-Wall Walks
-Handstand Hold
-Pushups (ground or rings)

Even: 1-4 ring muscle ups (kipping or strict)
ODD: 30 ft HS walk or 1-9 Strict HSPU

B.) 16 Minute AMRAP
20 Double Unders (35) (50)
10 DB Snatches 40/25 (12 ALT @ 50/35) (KB Snatches @ 70/53)* don’t need to ALT
1 Rope Climb (2 regular or 1 Regional) (2 Regional)
10 DB Lunges (12) (12 Beefy: KB)


For ADV there is an option for hand release push ups or handstand pushups. If you have handstand pushups, I encourage you do do them in this workout (scaling option: 3), there is the option to do the first AMRAP with HSPU and the second with hand release pushups if the overall volume will catch up to you.

Likewise, if 8 hand release push ups are too much, feel free to scale down the reps or opt for box push ups.

A.) Back Squat 7-7-7-7-7
compare 1/2/18 & 11/9/17

6 minute AMRAP
Buy in: 15 cal Row (Rx’d only)*
12 Wall Balls (15)
10 KB Swings 53/35 (ADV 12 @ 70/44) (Beefy 12 @ 70/53)
8 Hand release push ups (10 HR push ups or 5 HSPU) (10 HSPU)

*ADV + Beefy: Cash out with 20 cal Row Before time is up on AMRAP (can’t return to workout)

-REST 2 minutes-

For time:
Buy in with 200m Medball run, then:
3 Rounds
12 Wall Balls (15)
10 KB Swing (12) (ADV 12 @ 70/44) (Beefy 12 @ 70/53)
8 Hand release push ups (10 HR push ups or 5 HSPU) (10 HSPU)


Choose a weight on the clean that you can cycle through pretty quickly. By no means do you need to do touch and go or unbroken. In fact, breaking up your cleans into quick singles or smaller manageable sets will help with overall heart rate maintenance.

For pull ups, as always, using a band for scaling is a great option. Other options for scaling pull ups include ring rows or jumping pull ups.

Burpee Box Jumps are NOT… I repeat NOT Burpee Box Jump OVERS. Everyone likes to mess that one up.

603m Run (800)
12 Power Cleans 95/65 (15 @ 115/75) (21 @ 115/75) (Bison: 21 @ 135/95)
12 Pull ups (15 C2B) (21 C2B)
12 Burpee Box Jumps (15) (21)
403m Run (603)
9 Power Cleans 95/65 (12 @ 115/75) (15 @ 115/75) (Bison: 15 @ 135/95)
9 Pull ups (12 C2B) (15 C2B)
9 Burpee Box Jumps (12) (15)
200m Run (403m)
6 Power Cleans 95/65 (9 @ 115/75) (9 @ 115/75) (Bison: 9 @ 135/95)
6 Pull ups (9 C2B) (9 C2B)
6 Burpee Box Jumps (9) (9)


The focus for Part A.) is on the stabilization benefits from the DB strict press and core work in relationship to injury prevention. It may not be a sexy metcon, but don’t underestimate the power of strict work!

Part B is very similar for Rx’d, ADV and Beefy folks with the main difference being the volume per round. Choose a variation that you can move though relatively quickly, you shouldn’t be caught up resting too much during each exercise.

A.) Alternating EMOM for 10 minutes
Even: 7 DB strict Press (choose lode)
Odd: 30 second hollow hold (ADV: 10 GHD sit ups or 10 strict T2B)

3 Rounds
6 Should to Overhead 95/65
8 Box Jump Overs
10 Deadlifts

2 Rounds
10 STO (115/75)
15 BJO
20 DL

25 STO (135/95)
35 BJO
45 DL


Alternate movements (one person does all of on exercise, then switch) One person working at a time. These are going to be quick transitions so communication and a game plan is key. Decide beforehand who will be heading out for the run first on the 2 x 200m Relay.

20 minute AMRAP
7 Thrusters 75/55 95/65 115/75
7 Burpees
7 KB Swings 53/35 70/44 70/53

@ minute 4:00 and 12:00 complete 2 x 200m Relay (one person rests while other runs) Pick up where you left off.


Rx’d is a slightly milder version of Nancy. If you typically Rx workouts but your heart is set on trying out Nancy, and the Overhead Squat weight is manageable for you, feel free to give it a go. Be ok with a longer time domain. Just for comparison, the average Nancy time on BTWB is around 16 minutes. Check it out here.

5 Rounds
Run (Round 1,3,5 = 200m / Round 2,4 = 403m)
10 Overhead Squats 75/55

5 Rounds
400m Run
15 Overhead Squats 95/65