Weekly WOD Review – 12/13/21


Today you’ll have the opportunity to learn or practice the Split Jerk. The Split Jerk is another movement that allows an individual to move the barbell from the shoulders to the overhead position. Specifically, for this movement there is some fancy footwork involved, but your coach will be able to go over any drills or cues that will aid in safely executing the movement.


For the second portion of the workout, your goal will be to accumulate as many Sit Ups or Toes to Bar as possible in 10:00. Even though there are a few movement you’ll have to accomplish before you get to the Sit Up or Toes to Bar portion, that section of the workout should only take 1:00 – 2:00. Make sure to choose the correct DB weight in order to allow you to move quickly yet efficiently. It’s important to choose a weight where it’s possible to complete all 8 DB Step Ups. There are some pacing strategies involved as well, so be sure to check in with your coach and find a strategy that will allow you to accomplish your best effort.





Split Jerk






Every 2:30 for 10:00

200m Run

10 Single DB Step Ups 40/25 50/35

Max Sit Ups -or- Toes to Bar


*Score = Total Sit Ups -or- Toes to Bar




For today’s workout, your goal is to gain as many calories as possible in 20:00. Before you get a chance to rack up your calories though, every 5:00 you’ll have some prerequisite movements to accomplish. That portion of the workout should only take 1:30 – 2:30. To assist you in making sure you receive the correct stimulus for today’s workout, be sure to select a KB version that will allow you to complete all 8 repetitions. The goal is to move quickly and efficiently in order to return back to your machine with energy to gain as many calories as possible.



20:00 Clock

Max Cals


*Every 5:00, starting at 0:00, complete:


2 Rounds

10 Air Squats -or- Alt Pistols

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

5 Burpees


**Score = Total Cals




If you don’t have the privilege to know what a Thrusters is, today you’ll get a chance to learn what movement that exactly is. And with that being said, it’s important to select the appropriate Thruster version so that you’ll receive the intended stimulus. For this workout, as a good rule of thumb, select a Thruster version that allows you to complete at least 5 repetitions. It’s important not to go too heavy as you will inherently slow down the workout and lose the intended effect. We are looking at about 6:00 – 8:00 per round. Enjoy!



3 Rounds

403m Run

10 Strict Pull Ups

25 Cals

15 Thrusters 75/55 95/65 115/75 135/95




This is your chance to take some time and focus on your Deadlift mechanics. Feel free choose the Strength Option if your goal is to work on building your overall strength or just starting to learn the movement. Rest is important, hence the controlled rest for those that choose this specific version. The conditioning version will give you a chance to learn how to sustain good mechanics under a little bit of fatigue, which applies to some of our longer workouts as well. Both are good options!


Part B will be more of an Accessory Workout. You’ll inherently move in a more controlled manner and focus more on the quality of movement. For those of you who ARE looking for a workout to get their heart rate up, you’re more than welcome to take the opportunity to complete as many rounds as possible in 8:00. Your coach can assist you in selecting the appropriate Pressing Movement as well.





Strength Option:


Every 3:00 for 15:00

5 Deadlifts 80%


Conditioning Option:


Every 3:00 for 15:00

200m Run -or- 403m Run

5 Deadlifts 70%




8:00 AMRAP

[Choose 1 Pressing Movement]

70m Sled Push -or- Odd Object Carry


Pressing Movements:

10/8 Push Ups

3/2 Strict Handstand Push Ups

10′ – 50′ Handstand Walk

10 Bench Press


*Minimum Work Requirement: 3 Rounds




Today’s workout will focus around weightlifting. If you are willing, this is a great opportunity to learn one of our most exciting movements, the Snatch. Either way, your coach will be able to present any drills/cues that are necessary for you to accomplish either movement in a safe yet effective manner.


For Part B, the goal is to move quickly yet efficiently. In order to achieve that, it’s important to select the appropriate DB Snatch version for yourself. For this workout, you’ll need to be able to perform at least 8 DB Snatches in a row with your selected weight. Be sure to have an additional KB, similar to your DB weight, outside for the Farmer Carry. It will make transitioning from movement to movement easier!





Every 1:30 for 15:00

2 Squat Cleans -or- Squat Snatches





DB Snatch 40/25 (Alt DB Snatch 50/35) (Alt DB Snatch 70/50)

70m Farmer Carry


*Use an additional KB, similar to DB Snatch weight, for Farmer Carry




To help in selecting the correct Power Clean weight, it’s important that you look at the other 3 movements included in the workout. If you feel that the other 3 movements aren’t exactly a strong suit, I encourage you to select a Power Clean weight that is light but will allow you to continue to move quickly yet efficiently for 20:00. On the other hand, if you ARE comfortable with the other movements, that is the time to start thinking about heavier loads if you are comfortable doing so. With that being said, as a good rule of thumb for this workout, it’s important that you are able to complete 3 Power Cleans (performed as Singles or Touch n Go reps) in less than :30. Enjoy!



20:00 AMRAP


9 Cals

6 Burpees

3 Power Cleans 95/65 115/75 135/95 165/115 185/135

200m Run = 1 Rep


9 Cals

6 Burpees

3 Power Cleans 95/65 115/75 135/95 165/115 185/135

9 Cals

6 Burpees

3 Power Cleans 95/65 115/75 135/95 165/115 185/135

200m Run = 1 Rep


3 Rounds

200m Run = 1 Rep


4 Rounds

200m Run = 1 Rep


5 Rounds

200m Run = 1 Rep


6 Rounds

200m Run = 1 Rep


*Continue increasing by 1 Round in the same manner until 20:00


**Score = Total Reps


1 Round = 18 Reps




You’ll have the opportunity to learn the Overhead Squat today. With the movement being fairly complex, you’ll have the option to perform a different movement as well for the workout itself. In this medium-length workout, it’s important to select a weight the will allow you to perform all 10 Overhead Squats or Barbell Lunges before having to set the weight down. This will allow you to have the intended stimulus.


For the second portion of today, this is the chance to practice your Pull Ups, Chest to Bars, Muscle Ups, or Rope Climbs in a fatigued state that is a little more “controlled” than a typical conditioning workout. The goal is to obtain as many repetitions as possible in 10:00, but it is also for you to gain confidence in your gymnastics. Be sure to work with your coach in selecting the appropriate Pull Up version for you.





“Nancy goes Holiday Shopping”


15:00 AMRAP

403m Run

10 Overhead Squats -or- Barbell Lunges 75/55 95/65 115/75 135/95


– rest 3:00 –




10:00 Alt EMOM

1) 1:00 Max Cals

2) 1:00 Max Pull Ups (Chest to Bars) (Muscle Ups) (Rope Climbs)


*Score = Total Reps