FREE W.O.D. Saturday 4/24/21


FREE W.O.D. Saturday 4/24/21

“We take responsibility for our actions at the time we perform them, not at the time we get caught.” – Simon Sinek

If a tree falls in the forest, and no one hears it, did it really happen?

There is one person we owe our rock-bottom honesty to. And it’s the one that looks back at us in the mirror.

Living with integrity isn’t a thing we do only when someone else is watching. It’s a living and breathing lifestyle that we need to cultivate everyday. We earn that badge every day, and today is just as important as everyday that came before it.

From the most successful, to the just-getting-started, we are all working towards closing the same gap. The gap between an action, and full, honest responsibility for it… no matter who’s watching.

Conditioning WOD – 25 minutes

As many rounds + reps as possible in 25 minutes of…

15/12 Calorie Bike/Row/Ski, 200m Run (your choice)
1 Round of “Cindy”
3 Power Clean and Jerks (135/95)
15/12 Calorie Bike/Row/Ski, 200m Run
1 Round of “Cindy”
6 Power Clean and Jerks (135/95)
15/12 Calorie Bike/Row/Ski, 200m Run
1 Round of “Cindy”
9 Power Clean and Jerks (135/95)

[Add 3 Power Clean and Jerks Per Round]

WORKOUT BRIEF [0:00-3:00]

  • This is an interesting one!
  • It’s hard to tell how far we can get in 25:00.
  • What we do know is that it should take ~1:00 for 15/12 Cals & 1:00 for 1 Round of “Cindy”.
  • It’s possible to do in 1:00 we can be looking at anywhere between 5-10 Power Clean & Jerks.
  • We are looking to get somewhere between the round of 12 to 18… let’s find out 🙂 “CINDY” & POWER CLEAN AND JERK
  • For “Cindy” rounds, encourage your athletes to scale to options that allow for constant movement. Decreasing reps or modifying the movement (i.e., ring row vs. banded pull-up) to allow constant movement, is going to be the right call for today.
  • For the C&J – the load should feel manageable for 10 unbroken reps on any given day.

GENERAL WARM-UP (3:00-10:00)
1:00 Machine
30 Seconds of Slow and controlled Air Squats
20 Second Dead Hang on a Pull up Bar
20 Seconds of Front Plank to Push-up Plank – Click here: Video
1:00 Machine

Single Arm Lat Stretch on Wall: 30 Seconds Each Side – Click here: Video
Pigeon Pose 1 Minute Each Side

Focus: Breathing – do it! The Bike or whatever piece of equipment being used will not be fast today. What may normally take 1:00, could take 1:30

Movement Prep (2:00)

  • Test: Machine for 2:00 at a moderate pace and see how many calories are collected.
  • Consider halfing or doing two thirds of this number for the workout.

Focus: “Range of Motion & The Test” – Coaches: Can your athletes move well and relatively fast for a round of “Cindy” in ~1:00. Scaling is critical for this workout. Decreasing reps for pull-up, push-ups, and squats may be the right call.

Movement Prep (5:00)

  • 5 Pull-Ups – Coaches: focus on sound mechanics and control of the movement
  • 10 Push-Ups – Coaches: focus on full depth at the bottom (chest and thighs make contact with the floor), and that the hips and shoulders leave the floor together. If we cannot see this, suggest that your athletes decrease reps and/or press from the knees or an elevated object.
  • 15 Squats – Coached: focus on full depth and a neutral spine. Using a ball will help the athlete with control and offer some security.

Focus: We will stay in line with what we have been working on “Fast hips, Fast Hands/Elbows” & “Jump Hard, Punch Hard”

Movement Prep (10:00)
3 Deadlift to Shrug – Coaches: focus on fast hips to shrug
3 Power Clean – Coaches: focus on moving the feet & hips back in the catch
3 Strict Press – Coaches: focus on locking out the arms
3 Push Jerk – Coaches: focus on locking out the arms
3 Power Clean & Jerk – Coaches: focus on cycling from overhead back to mid-shin

**3 Sets of 5 Power Clean & Jerk
(Increase loads across the 3 sets – find the load that will help the athlete move the bar fast and well)

1 Round:
(With Workout Weight):
4 Calorie Machine
4 Pull ups
4 Push ups
4 Air Squats
4 Power Clean and Jerks

WORKOUT [27:00-52:00]

  • Enjoy this one!
  • Recover on the machine, stay steady on “Cindy”, and focus hard on finding strong positions on the Power Clean & Jerk.
  • Once your athletes reach the sets of 9’s, singles will be the strategy of choice. Singles help take away the eccentric lowering of the barbell. Singles are a good call.


  • Reduce Load
  • Hang C&J (For simplicity or injury)
  • Injury: Only Clean or Only Jerk


  • Pull-Ups: 5 Banded/Jumping
  • Push-Ups: Reduce Reps or Elevate hands to a box or bench before dropping to knee push ups
  • Air Squats- Reduce Reps or Squat to a target