Weekly WOD Insights 5/3/21

Today we have what I like to call a Monday Mover. The workout is fairly simple (unless you’re snatching!) and it allows you to just move for a good amount of time. Most of us are coming off a rest day and just doing something simple is a great way to build some exercise momentum for the week. If you do want to opt for the snatch version, just be sure you’re very comfortable with snatching in a fatigued state and with some tired legs!

4 Rounds 

8 Dumbbell snatches 45/25 (Alt 50/35)

10 Dumbbell lunges 45/25 (50/35)
8 Dumbbell snatches 45/25 (Alt 50/35)
10 Dumbbell lunges 45/25 (50/35)
Run 403m or row 500/400 or Ab ~20/16 Cals


Barbell Version
4 Rounds 
5 Barbell snatches 95/65 115/75 135/95
8 Barbell Lunges 95/65 115/75 135/95
5 Barbell snatches
8 Barbell lunges
Run 403m or row 500/400 or Ab ~20/16 Cals


I like being able to work on the meat and potatoes of strength. And to me, theres nothing more fundamental than working on some pushing and pulling. Ideally you would stick with whatever movement you pick today for the next four weeks so you can gradually increase the volume and/or the loading. You’d be surprised with what a little bit of consistency can do for things like push ups and pull ups! For the finisher, both movements are very fast and can yield some very high intensity. Be smart and pace it from the beginning, and don’t let the 5 minute clock fool you, this is a 15 minute workout!


A.) 6 Minute alternating EMOM 
1- 8-15 Push ups, DB bench press, ring push ups, ring dips
2- 8-15 Ring rows, pull ups, Dumbbell rows, KB rows


B.) 3 Cycles
5 Minute ascending Amrep 
3 Russian Kb swings 53/35 (70/44) (Am swings 70/53)
3 Box Jumps
6 Russian KB swing
6 Box Jumps
9 Russian KB swings
9 Box jumps
*Rest 1 minute between cycles, restart on each one*


Through 12’s- 60 reps
Through 15’s- 90 reps
Through 18’s- 126 reps
Through 21’s- 168 reps


For todays olympic lifting you’ll have the option to build those legs with the advanced format, if you are an experienced lifter. If you are still developing your oly skills, then opt for the regular lifting. Todays finisher is mostly focused on developing pull up capacity. If you’re someone who’s aiming to specifically improve their pull up game, this is the workout for you. If you think you’ve got muscle up game, then opt for the muscle up challenge!
12 Minute Emom
2 Squat cleans or Snatches


Adv Options
-1 Squat clean + 2 front Squats
-1 Squat snatch + 2 overhead squats


4 Rounds 
10 Down ups (Adv Burpees)
8 Pull ups (C2B) (3/1 BMU) (5/2 BMU)
140m Run


Muscle up challenge version
30 Muscle ups for time
*Every time you break perform 3 Burpees (Super Bison 5)*





20 Minute Amrap 
10 Deadlifts 135/95 185/125 205/145 225/155
200m Run
15 Double unders (30) (50)
200m row, ski, AB ~12/9 Cal


*At some point perform 3 (70m) Sled pushes or D ball/ Sand bag Carries*


Our resident workout addict Bro Murph is going the a strength program called 5-3-1, and one thing I really like about it is that it adds in little amreps at the end of every session. I think these are great because they allow you to get more volume in and also work on your mental strength. With these amrep sets I am hoping some of you are able to push past what you thought was your limit at a certain weight. For todays finisher the goal is to go as unbroken as possible on the push press and gymnastics, it should be a spicy shoulder/midline finisher!

Mr Bro Murph Himself


A.) Back squat/Front Squat/ Overhead Squat


20 Cal Buy in (30) (40)
5 rounds 
8 Push press 95/65 (115/75) (135/95 or DB 50/35)
10 Hanging Knee raises or sit ups (5 Toes to bar) (10 Toes to bar)
20 Cal Cash out  (30) (40)


If you enjoy the heavy barbell then today is your day. A good thing about going heavier on todays workout is it will alter the intensity (in a good way!). Going heavier on the barbell will slow down the pace a little bit, but will challenge your ability to move heavier loads under fatigue. Sometimes going “slower” and aiming to get a different stimulus than your usual can be more beneficial. Especially if you’re someone who handles lighter weights very well, it might be a good time to switch things up! Todays runs should more or less be an active recovery effort. You should have no problem making the distance and ideally you should be doing the run at a fairly slow pace.


Minutes 0-6
3 Power Cleans 95/65 (115/75) (135/95) (165/115) (185/125)
6 Box Jump overs
9 Wall Balls


Minutes 6-8 
Run 200m


Minutes 8-14
3 Power Cleans
6 Box Jump overs
9 Wall Balls


Minutes 14-16 
Run 200m


Minutes 16-22
3 Power Cleans
6 Box Jump overs
9 Wall Balls


*Pick up where you left off for each amrap*
**Rest in time remaining on runs**






8 Rounds 
5 Pull ups (C2B) (2/1 Muscle ups) (4/2 Muscle ups)
10 Double unders (20) (40)
6 D ball/SB over shoulder or Devils press or 10 DB/KB snatch
200m run or row
-:30s rest between-
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