FREE W.O.D. 8/9/10am Saturday 11/21/20

20
Nov

FREE W.O.D. 8/9/10am Saturday 11/21/20

DAILY MINDSET
“Your obsessions become your possessions.” – Ed Mylett
 
The word “obsessed” gets a bad rap.
And there’s indeed some merit to that.
 
But let’s try to define “to be obsessed” a little further. What it’s not defined by is “”hours put in””. That may be correlation, but not causality. One is truly obsessed with something when their passion and fire for “that thing” is so great, that their willpower will see them through even the harshest of storms. Where every other person quits… they push on. To one who is obsessed, failure is simply not an option.
 
Be obsessed with reaching our dreams.
Be obsessed with becoming a better husband. A better wife. 
A better son, a better daughter. A better friend, a better neighbor.
 

Be obsessed with what we care about the most. Our fiercest willpower, pointed in the right direction, is the most powerful thing in the world.


Conditioning WOD – 20 minutes

As many rounds + reps as possible in 4 minutes of:
27/21 Calorie Machine
21 Power Cleans (135/95)
15 Bar over burpees

Rest 4 Minutes

AMRAP 4:
27/21 Calorie Machine
21 Power Cleans (115/85)
15 Bar Over burpees

Rest 4 Minutes

AMRAP 4:
27/21 Calorie Machine
21 Power Cleans (95/65)
15 Bar over burpees

WORKOUT BRIEF [0:00 – 5:00]
DESCRIPTION

  • We’ll complete as many rounds and reps as possible in these fast paced intervals
  • With rest built in, look to bring the intensity today
  • The weight decrease each round will allow us to maintain similar scores despite being fatigued
  • The general maximum time we’re looking to spend on the machine and power cleans combined is 3 minutes total
  • This gives us at least 1 minute to complete bar over burpees

POWER CLEANS

  • When choosing weights, consider the following set suggestions:
  • 1st Bar: 3-4 Sets Today
  • 2nd Bar: 2-3 Sets Today
  • 3rd Bar: 1-2 Sets Today

GENERAL WARM-UP [5:00-12:00]
30 Seconds Each
Easy Machine
Active Spidermans Video
Inch Worms

Moderate Machine
Active Samson Video
Pushups

Faster Machine
Air Squats
Burpees

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY [12:00-15:00]
Pigeon Pose + Wrist Stretch: 1 Minute Each Side
Video

Face Fingertips Away on Second Minute

TEACHING + SPECIFIC WARMUP [15:00 – 25:00]
POWER CLEANS
Timing of the Pull

  • Similar to rowing, power cleans are mostly legs and hips
  • To work on the timing here, we’ll practice some clean pulls from the floor
  • This helps athletes focus on pressing through the floor with the legs before opening the hips
  • Check out the Daily Video for a visual on this teaching point

Movement Prep

  • 5 Deadlifts
  • 5 Hang Power Cleans
  • 5 Power Cleans

Build to Light Weight

  • 6 Clean Pulls
  • 3 Power Cleans

STRATEGY + WOD [30:00-60:00]
MACHINE

  • The goal on the machine is to create a lot of power without completing all out sprints
  • Keeping the speed moderate can help you get to the power cleans quickly and prepared to attack touch-and-go sets

POWER CLEANS

  • The power cleans get easier with each round as the weight decreases
  • Aim to work through larger sets with each drop in weight
  • Even at the heaviest bar, let’s still aim for touch-and-go sets over singles, as the work windows are short
  • Here are some options for getting to 21 reps:
  • Heaviest Bar: 9-7-5, 7-7-7, 6-5-5-5
  • Middle Bar: 12-9, 7-7-7
  • Lightest Bar: 21, 12-9

MODIFICATIONS

POWER CLEANS

  • Double Dumbbell Power Cleans