W.O.D. and Endurance Tuesday 11/26/19


W.O.D. and Endurance Tuesday 11/26/19

Reminder that this is the last week we will be raising as many hypoallergenic baby wipes for the Pregnancy Resource Center in Republic as we can! Just bring to the gym! This donation will wrap up at our FeastMode 5K on Thursday, as we are also asking people to bring wipes to the event if they are able as well.
No worries if you don’t, just wanted to put a reminder out there.
Specific details about this Thursday coming soon! Can’t wait!🎉 #FeastMode5k


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

Let’s not wait for the perfect time.
Let’s instead just create it.

“Just start”. We’ve used this approach in our strategy pieces. As we transition from the double-under rope to the wallballs, let’s just start. If we can remove that moment of hesitation, we quickly find those first repetitions are always there… and more. We surprise ourselves with a set of 15 reps, when we could have bet our lives that we might fail the first.

We can either await the picture perfect moment, or we can get outside and create it.

Conditioning WOD – 30 min cap

3 Rounds for time of…
500/400 Meter Ski Erg
10 Power Cleans (185/125)
500/400 Meter Row
10 Push Jerks (185/125)


  • Two moderately heavy weight barbell movements paired with two “cardio” movements in today’s 3-round workout
  • We expect the workout to take somewhere in the 20-25 minute range to complete, or a round every 6-8 minutes


  • The push jerk is likely going to be the limiting factor of the two barbell movements
  • Choose a weight that allows you to complete the 10 repetitions within 2 sets during the workout


  • If you choose the right jerk weight, you’re likely also choosing the right weight for the clean
  • We’re probably completing these in small sets or quick singles within the workout


  • If unable to ski, complete one of the following:
  • Increase Row to 1000/800 Meters
  • 28/20 Calorie Bike


  • If short on rowers or ski ergs, conider 2 options. Start athletes in 2 groups. One on the ski ergs and one onf the rowers. If class larger than 30 athletes, consdier starting a third heat 3 minutes in once the other two groups have started seperating out.

The Catch
The Catch position in the first phase of the stroke, as well as the most important. A good catch means you can establish a strong position to create power. There are a ton of things we can think about here, but let’s focus in one these three today:

  1. Heels grounded to the foot plate
  2. Shins vertical
  3. Knees underneath the elbows

We’ll hold the catch position to get familiar with it. The goal on each stroke is to get back the same position we establish here.

Movement Prep
15 Catch Position Hold
30 Seconds Moderate Row

The Dip & Catch
There are two movements we’ll use on the barbell today that will help us improve our receiving position on the power clean and strengthen our dip and drive on the push jerk. These moves are:
1. The Power Clean + Front Squat

  1. The Jerk Drive

Power Clean Movement Prep
15 Second Quarter Squat Hold
3 Hang Power Cleans + Front Squat
3 Power Clean + Front Squat

Push Jerk Movement Prep
15 Second Dip Position Hold
5 Push Press
5 Jerk Drives
5 Push Jerks

Build to Lighter Weight

3 Power Clean + Front Squats
3 Jerk Drives
3 Push Jerks


  • The first thing we have to consider is the barbell
  • On the Power Cleans, pick an approach that you see yourself sticking to across all rounds
  • If you see yourself being faster with quick singles later on, let’s do that from the beginning
  • If you see yourself being able to maintain sets without long breaks between, that might be the better option
  • Since the rest between Push Jerk sets is usually longer than between Power Cleans, let’s try to complete the Push Jerks in as few sets as possible


  • Go a little bit slower on the rower if that means being able to go unbroken on the Jerks
  • The same goes for the ski – find a speed that allows you to attack the Power Cleans

CFR Endurance WOD – 35 min cap

Buy In: 70/50 Cal Bike

3 Rounds of…
20 Power Cleans 95/65
20 Push Jerks 95/65
20/15 Cal Row

Buy Out: 35/25 Cal Bike


Each is an AMRAP that is not a race. Just continue to work nice and easy, maximizing technique for the 5 minutes at each station. Yes, you may have to you tube a movement or two, but the extra work will usually include some movements that are not typical for the daily WOD. 🙂 Do this with a friend!

Strict Gymnastics
0:00 – 5:00
Handstand Floater Practice*

5:00 – 10:00
3 Strict Chest to Bar Pull-ups
3 Deadstop Strict Handstand Push-ups (stop at bottom for 2 seconds)

10:00 – 15:00
5 Strict Toes to Bar
10 Pausing Hip Extensions (2 seconds at top and squeeze)

15:00 – 20:00
3 Inchworms
3 Pausing Ring Rows (at top for 2 seconds)

  • Handstand Floater*
  1. Kick Up to Handstand on Wall
  2. Aim For a Straight Body
  3. Gently Kick Off Wall to Find Balance Point
  4. Adjust Balance Through the Fingertips