"Water Damage"


[Part 1]

Overhead Squat

1 Rep Max

[Part 2]

"Water Damage" [COMPETE & TRAIN]

2 Rounds For Time:
21 Overhead Squats (115/85)
150 Double Unders
900 Meter Row

KILOS: 52/38

"Water Damage" [SWEAT]

2 Rounds For Time:
21 Overhead Squats (75/55)
150 Double Unders
900 Meter Row

KILOS: 34/25

Daily Mindset

“There is a reason between listening, and waiting for your turn to speak.” - Simon Sinek

Listening is a skill.
To not “hear” the words of another, but to truly be in the moment. To listen sincerely.

Most listen with the intent to reply. That is, as the other is speaking, they’re already formulating what to say next. In these moments, they are no longer listening. We’ve shifted towards “hearing”.

In conversations today, pay close attention to our thoughts as the other is speaking.

The intention is this:
Listen with the intent to understand.
Not to reply.

Coaches Notes

General Warmup [0:00 - 5:00]

3 Rounds:
1:00, 0:45, 0:30 Row
20 Second Bottom Squat Hold
20 Second Squat to Stand
20 Second Down Dog
20 Second Active Samson

How to Run the General Warmup

WOD Brief - Stimulus [5:00 - 8:00]

The prescription is the stimulus, not necessarily what is written on the board.

  • Category: Threshold
  • Score: Time
  • Overhead Squats: A weight we can cycle for 20+ unbroken when fresh.
  • Double Unders: 15 Should take no longer than 2 minute when fresh.
  • Row: Expected to finish in 3:30-4:30

Water Damage Coaches Video

How to Run the Whiteboard Brief

Specific Warmup & Teaching [8:00 - 12:00]

5 Quarter Squats
5 Half Squats
5 Overhead Squats

Overhead Squat Teaching Video

Part 1, Overhead Squat [12:00 - 27:00]

Allow 15 minutes to build. If you want to put it on a clock, allow attempts on the…
0:00, 2:00, 4:00, 6:00, 9:00, 12:00, 15:00

Teaching, Part 2 [27:00 - 32:00]

20 Second Row

  • Feet flat against rower and/or vertical shins.
    20 Second Row
  • Arms straight during pull until handle crosses the knees.
    20 Second Row
  • Sit bones on seat, not low back.
    20 Second Row

Row Teaching Video

How to Run the Teaching Portion

Strategy [32:00 - 33:00]

  • Survive the OHS and Double Under to get to the row.
  • Try to go big sets/unbroken on the barbell and rope.

How to Discuss Strategy

Practice Round [33:00 - 34:00]

7 Overhead Squats
25 Double Unders
100m Row

How to Run a Practice Round

Bathroom, Water, Questions [34:00 - 36:00]

Break for members to use the rest room as well as ask any final questions. This is also an opportunity for the coach to go around the room and chat with athletes regarding volume, loading, and modifications.

Bathroom, Water, Questions Video

Workout [36:00 - 51:00]

It is the coach's responsibility to bring the energy in the room for the workout. This may be the most important job of the coach, to make the class fun. There should be a big loud countdown to start the class, and every member should hear their name loud by the coach. This lets the member know the coach is watching them, and also creates a good feeling by hearing their own name. The coach should work the room and there should be no doubt, if someone walks in the room in the middle of the workout, who the coach is.

How to Run a Workout

Community Building [51:00 - 60:00]

Use this time to give the class a talk on how we should eat, move, think, connect, or sleep.

Or this could be a time for the coach to make 1-on-1 connections on a deeper level.

This may be some of the most important minutes of the entire class. Build your community here.

Community Building Video



  • Front Squat
  • Back Squat
  • Sub Dumbbell


  • 225 Single Unders
  • 30 Calorie Erg Machine
  • 24 Cal Echo Bike


  • 900m Ski
  • 1,800m Bike
  • 750m Run

Home WOD

2 Rounds For Time:
21 Dumbbell Front Squats
150 Double Unders
800m Run

After Party

3 Giant Sets:
16 Dumbbell Front Rack Step Back Lunges (Foot Elevated)
:30 Second Dumbbell Hollow Hold

Rest 2 Minutes Between Sets