W.O.D. Friday 10/4/19


W.O.D. Friday 10/4/19


“Problems are simply opportunities in work clothes”

In Chinese, “crisis” is written with two symbols. In the English language, these translate to “Danger”, and “Opportunity”. These two words summarize our emotional connection to adversity very well.

Problems feel “dangerous”, because we’d rather be comfortable, cozy, and safe. It’s a human condition… we don’t like change. But problems are also full of “opportunity”, as the uncomfortable hot mess of adversity is the greatest catalyst to our growth.

Our greatest opportunities in life will also be our most trying. And if we can reframe those “problems” to being the enablers of growth… we can go wherever we want to go. We just need to suit up and get to work.

Strength – 15 minutes

Build to Heavy Clean and Jerk Complex of… Hang Power Clean + Hang Squat Clean + Push Jerk

Conditioning WOD – 16 minutes

As many rounds + reps as possible in 16 minutes of…
12 Hang Power Cleans (155/105)
21 Lateral BarBurpees
12 Push Jerks (155/105)
21 Toes to Bar


  • Moving around a moderate barbell with some gymnastic movements in today’s 16 minute piece
  • Over the 16 minutes, we’re looking to choose weights and variations that allow athletes to complete 2+ to 3+ rounds


  • The biggest thing to consider in today’s workout is barbell weight
  • Let’s choose a moderately heavy weight that can be completed in 2 sets on each round
  • Ideally we’re using one barbell weight for both movements, picking the load based on whatever movement is more challenging


  • We’ll break up the toes to bar a little bit more in this workout than the barbell
  • Choose a variation that you can complete in 1-2 sets when fresh, but within 5 quick sets during the workout today


  • There is no need to stand to full extension on the lateral bar burpees
  • With barbell being dropped from overhead, let’s make sure athletes have enough space on the floor to execute these burpees safely

The theme of today is balance. On the toes to bar, this means balance between the hollow and arch positions. In both positions, we want the upper and lower halves of the body equally balanced on either side of the bar. The position that athletes often miss in the arch or superman position. Getting a better arch position means reaching further forward with the chest and further back with the legs. Today, let’s find that balance by establishing a solid arch position on each rep.

Movement Prep
10 Scap Pull-ups Click Here
5 Kip Swings
5 Kip Swings (Emphasizing Tight Arch Position)
3 Knees to Chest
3 Toes to Bar

Movement Subs
Reduce Reps
Toes as High as Possible
Knees to Elbow
Knees to Chest/Waist

Both these barbell movements today the feet. Keeping equal pressure in the toes and the heels is important for balance and power. If the heels stay grounded before athletes “jump” the weight to the shoulders or overhead, they’re going to get more power into the lift. If they catch the weight with balance through the foot, it’s going to be easier to support the weight. In the jump and catch of both movements, keep the toes down and the heels down. We’ll hold the jumping and landing positions of both movements to feel this balance.

Hang Power Clean Movement Prep
15 Second Hang Position Hold
15 Second Catch Hold
3 Pausing High Hang Power Cleans
5 Hang Power Cleans

*Pause in the Catch Position for 2 Seconds

Push Jerk Movement Prep
15 Second Dip Position Hold
15 Second Overhead Hold
5 Pausing Push Jerks
3 Push Jerks

*Pause in the Catch Position for 2 Seconds


  • While the lateral barbell burpees will be performed at a steady pace, we’ll have to consider how to break up the remaining 3 movements
  • With the moderately heavy bar and higher skilled gymnastics, taking a few breaks can be helpful in staying consistent across the 16 minutes


  • If you’re going to hold on for larger sets on one movements, make it the push jerk
  • Breaking the push jerk requires you to complete extra cleans that do not count towards your score
  • Consider the following break-up strategies for 12 barbell repetitions:
  • 1 Set: 12
  • 2 Sets: 6-6 or 7-5
  • 3 Sets: 4-4-4 or 5-4-3


  • Less is more on the toes to bar, as it is a movement where our rhythm can go with fatigue
  • Consider the following break-up strategies for 21 toes to bar repetitions:
  • 2 Sets: 12-9
  • 3 Sets: 7-7-7 or 8-7-6
  • 4 Sets: 6-5-5-5
  • 5 Sets: 5-4-4-4-4
  • 7 Sets: 3’s


*Extra Work workouts 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.

Capacity Builder
3 Sets For Time:
20/15 Calorie Bike
15 Deadlifts (225/155)

Rest 2 Minutes Between Sets