Team W.O.D. Friday 6/14/19


Team W.O.D. Friday 6/14/19


“Life isn’t about waiting for the storm to pass… It’s about learning to dance in the rain.” – Vivian Greene

It is very common for us to await the “right time”.
The right time to start.
The right time to change jobs.
The right time to have that uncomfortable conversation.

We’ve all been here. Awaiting the perfect moment. We hesitate, because we think we’ll fail. It’s here we want to take a specific perspective: Instead of seeing all of the reasons why this could go wrong, we instead need to focus on the reasons why it could go right. To learn how to dance in the rain.

Team WOD – 35 minute running clock

Teams of 2, relay style complete…

10 Rounds for time of…
15/10 Calorie Bike
10 Burpees
complete 1 full round, then tag… and so on, each athlete completing 5 rounds for time when complete.

*Athletes look to complete each round in 2:30 or under, otherwise scale by slightly reducing reps of one or both movements

*Reset the bike monitor each round and Stand to full extension on each burpee

*if odd number of athletes, teams of 1 will complete 1 round then rest 2 minutes between to mimic a teammate and get the stimulus of the workout

then from 25:00 – 35:00, into…

Find a 3 rep weighted strict pullup (total weight added together of both athletes) (scale options below)


  • With 10 minutes to work, we’re looking to get in at least 6-7 sets of 3, building in weight or difficulty based on our abilities
  • Each athlete will most likely complete one set around every 1:45-2 minutes, leaving enough time to recover for the next one
  • Looking to add a little more difficulty to our strict pulling today no matter what the scale is … This could mean more weight, a lighter band, or moving the feet out for ring rows – no matter who you are challenge yourself!
  • For RX – These are pull-ups with palms facing away and not chin-ups where the palms face the body
  • Correct range of motion would be straight arms at full extension, no kip, then pullup to get chin above bar. Same with any other scale. With ring rows, arms at full extensions then rings touch or get very close to the chest at the top
  • If you scale this movement, just place a 1 in your score on Sugar WOD, then in the notes what scale you completed for your 3 hard fought reps

Setting Up
There are so many different ways to complete a weighted strict pull-up. The most accessible and widely used options would likely be dumbbells. Athletes can place these between the feet or between the legs, with the legs probably being more secure.

If possible, we want to pick a pull-up bar height that allows for minimal or no jump, making it easier to get into the first rep without losing the weight.

For athletes who aren’t quite ready to add weight to their strict pull-up, they can increase the difficulty by completing regular strict pull-ups, harder ring rows, or lighter banded strict pull-ups. If you scale this movement, just place a 1 in your score, then in notes what you completed for 3 hard fought reps

Body Position
The weight can actually help improve body position, as it forces athletes to brace hard and keep the belly tight. Just like our normal strict pull-up, we want to get stronger in the right positions. Maintain a hollow body throughout the movement and pull the elbows down until the chin clears the bar.