W.O.D. and Extra Work Friday 11/22/19


W.O.D. and Extra Work Friday 11/22/19

“Integrity is not a noun. It’s a verb.”

Just about everyone “knows” right from wrong. And if one knows right from wrong, they could be said to “have integrity”, as they possess the requisite knowledge. Yet, we know that’s not what real integrity is – as not everyone acts with so.

Real integrity, is action. Not a “thing”, but a living and breathing lens we live our lives through that we refine every single day.

3 Rounds:
1 Minute Wallballs (20/14)
1 Minute Single Arm Dumbbell Snatches (50/35)
1 Minute Box Jumps (24/20)
1 Minute Single Arm Dumbbell Clean and Jerks (50/35)
1 Minute Calorie Row
1 Minute Rest


  • In this “Fight Gone Bad” style workout, athletes will work for 5 minutes before resting for 1
  • Looking for athletes to choose weights that allows them to complete around 15-20 reps at each station during the workout
  • This works out to 75-100 reps each round


  • Athletes can choose a dumbbell weight that they can complete 20+ reps of each movement unbroken when fresh
  • Dumbbell Snatches: Alternate Hands Every Rep
    *** Dumbbell Hang Clean & Jerks: **Alternate Hands Every 5 Reps


  • These are standard box jumps, requiring athletes to stand to full extension at the top of each rep


  • Stagger on movements if short on rowers

Finish Position
We’ll dial in the finish position of each movement today. Starting with the rower, we’re aiming for one main thing. This is simply a slight lean back, resembling the 11 o’clock position on a clock. We want to avoid a super far lean back or no lean at all. Swinging the hips open to this 11 o’clock position does contribute a good amount of power to the stroke. We lose this with no swing and don’t see much of an additional benefit with a huge swing.

Finish Position
The things we’re looking to accomplish by working on the finish position are:

  1. Landing with the Whole Foot on the Box
  2. Landing in Quarter Squat with Knees Out
  3. Standing All the Way Up to Finish

We’ll practice this finish position by working some quarter squats on the box with the whole foot positioned on the wood. On these, we’ll move from a knees out quarter squat position to full extension, the position we’ll aim to get to on the jumps.

Finish Position
The finish position of the wallball should look just like the finish position of a barbell push press, with the arms and the legs fully extended. It is common here, since the weight is lighter than a barbell, to short hip and/or arm extension. Let’s look to fully extend the upper and lower body to get the most out of each rep. We’ll practice this full extension with some max height wallballs. Throwing the ball higher means that we have to extend more aggressively.

Finish Position
Both dumbbell movements finish with the elbow by the ear and the weight locked out with a straight arm. This stacked “I” position supports the weight better than the “Y” position where the weight finishes outside shoulder width. We’ll practice hitting this position with some static holds, followed by strict presses. Once we get to the full movements, this is the position we’re looking to get back to.


  • There are a couple ways to approach this 5-minute on, 1-minute off workout
  • The first is to have a rep goal for each round or each movement
  • For example, you could try to hold somewhere between 15-20 reps on each movement
  • Another option would be to pre-set the time you are working on each minute
  • For example, you could go with a tabata style or double tabata interval option on the weighted movements and move for the whole minute on the non-weighted movements
  • On the wallballs, snatches, and hang clean and jerks, consider one of following:
  • 1 Set of :40 Seconds On, :20 Seconds Rest
  • 2 Sets of :20 Seconds On, :10 Seconds Rest
  • Since you aren’t holding anything for the box jumps and row, just find a pace you can keep moving at for the whole minute
  • Pre-determining the time you’ll work for can help you keep moving forward and can help you maintain similar reps from round to round

Extra Work
*These workouts will be programmed occasionally (2-3 times a week) and are for those athletes in the gym who want a little bit more outside of class to help them be more competitive in the Open or other competitions. These pieces are typically higher skill and are intended to be completed before or after class.

3 Sets For Quality:
:20 Second L-Sit
:30 Second Wall-Facing Handstand Hold
:40 Double Kettlebell Static Squat

Rest as Needed Between Sets