W.O.D. and Extra Work Saturday 12/28/19


W.O.D. and Extra Work Saturday 12/28/19

“Asking “Is this possible?” is rarely relevant. The real question is, “Is this worth doing?” – Andrew Swilinski

The logical side of us can be a double-edged sword.
It puts “can I do this” in a higher role of importance than “should I do this.”

This “logical” side of us, driven by our neocortex brain, can often immediately lead us down a path of second guessing if the actions can even be completed. There will come a time and a place to consider those, but that would again be starting with the “what”. The actions to complete.

As we have come to learn, we must always start with the “why”. As the quote says, “is this worth doing?” Before all else, question the why behind the action. And if there why is indeed there, we will find a way.

The old-fashioned expression could not be more true – if there’s a will, there’s a way. That is true for every accomplishment out there.

Coming down to two actionables:
Do we have a clear and direct vision of where we want to go, and…
How hard are we willing to work for it.

There will be a moment today, tomorrow, or sometime this week where we’ll have an opportunity arise. In that moment, remind ourselves of the question the quote reminds us of. It’s not “is this even possible”. It’s, “is this worth doing?”.

And we’ll go from there.

Conditioning WOD – 25 min cap

3 Rounds:
30/24 Calorie Row
35 AbMat Sit-ups
40 Dumbbell Hang Power Cleans (50/35)


  • Finishing up the week with a triplet workout that should take between 15-20 minutes to complete
  • The big movement to consider of the three is the dumbbell hang power cleans


  • We’ll use one dumbbell for the hang power cleans
  • Change arms every 5 reps
  • This single dumbbell should be a weight that you can complete the 40 reps in no more than three sets


  • If short on rowers, start athletes at different stations. Preferably with row and then abmat situps to ensure the rowers become available in time.

Sitting Position
How athletes sit on one of the objects is likely how they’ll sit on the other. A proper set-up position allows for the right muscles to be used in the correct way.

Swing Back
The loading position or swing position of the dumbbell hang power clean will look a lot like the catch position of the rower. Just like on a kettlebell swing, we want the shoulder forward of the hips in order to get more posterior chain involved. Rather than dropping straight down, let’s swing that weight back pretty good between the legs. This allows for stronger cleans and bigger sets than the quad dominant, knees forward method.


  • While atheltes will always be moving on the row and the abmat sit-ups, there is the possibilty of breaking up the dumbbell hang power cleans
  • Let’s use the movements that surround the dumbbell and the fact that we switch arms every 5 reps as incentives to hold on for big sets
  • We can move at a steady pace on the AbMat sit-ups, which are not too metabolic, and come off ready to attack the dumbbell
  • With the rower to follow the cleans, we can always just strap in after the last clean and start pulling, even if that’s at a slower pace
  • After a few “”recovery”” calories, settle back into workout pace knowing that the easier AbMat sit-ups come next
  • Use these “”movement incentives”” to keep up intensity across the 3 rounds

Extra Work

Olympic Cycling
On the 4:00 x 4 Sets:
30 Double Unders
5 Bar Muscle-ups
30 Double Unders
5 Push Jerks

Start with 55-60% of 1RM Push Jerk and Build