W.O.D. Friday 12/11/20


W.O.D. Friday 12/11/20

“It doesn’t matter when we start. It doesn’t matter where we start. All that matters is that we start.”

If you’re human, you’ve felt the burn of waiting too long. 
Felt the pain of a missed opportunity, not due to action, but mis-action.

It is wise of us to recognize that it is a human condition to await the better setup. It is our nature to be risk-averse. We want safety, and guaranteed results. Yet the unfortunate guarantee there is that we’ll wake tomorrow in the same place we are today… if not worse.

Just start.

Whatever it is, you’re not too old. You’re not too young. You’re not too busy, too poor, too unprepared. You’re not too tired, too uneducated, and you’re not too weak. You’re ready. The perfect time is now.

Barbell Cycling

Find a heavy complex for the day of…

3 Hang Power Clean + Push Jerk + 2 Power Clean + Split Jerk

Conditioning WOD – 15 min cap

Burpee Box Jumps 24/20
Heavy Power Clean and Jerks 225/155

*Workout scheme alternates like, 15 Burpee Box Jumps, 9 Power Clean and Jerks, 12, 6, 9, 3…

WORKOUT BRIEF [0:00 – 5:00]

  • Today’s two part training day will focus on dialing in the power clean and jerk
  • Our first piece has us building to a heavy complex in 15 minutes
  • This longer time frame leaves a lot of time for lighter technique work at the beginning
  • You can push jerk or split jerk, but we recommend the push jerk for simplicity
  • Record the heaviest weight successfully lifted here
  • Part 2 is a simple couplet that involves two large range of motion movements
  • Your score for this piece is the total time it takes to complete the 54 reps
  • We expect this descending rep scheme workout to take between 8-12 minutes to complete


  • Pick a weight that you are capable of completing for 2 or so reps unbroken when fresh
  • We’re likely going with singles throughout the workout
  • Based on your technique (percentages are best for everyone) but this weight should either be about 75% of your 1 rep max OR a weight that is challenging to do heavy singles every 10 seconds


  • Chest and thighs hit the floor in the bottom
  • Jump or step off the floor
  • Jump up to the box for “”RX””
  • Stand to full extension on top of the box

GENERAL WARM-UP [5:00-12:00]
1 Minute Each
Down Dog Video
Box Step-ups
Active Spidermans Video
Lateral Box Step-Overs
3 Frog Hops + 6 Air Squats (AMRAP For Quality) Video

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY [12:00-15:00]
Forearm Stretch on Box: 30 Seconds

Pigeon Pose on Box: 1 Minute Each Side

Strong Turnover
Both of today’s movements have two parts. The burpee into the box jump and the clean into the jerk. We’re going to focus on a strong turnover or transition from one part to the next. In this movement, one way to make for a smooth jump up to the box is to start with a good burpee. Stepping one foot up instead of jumping can get you really close to the box, making the jumping distance shorter. From there, you can use the momentum out of the burpee to assist with the jump up to the box. See if you can carry your bodyweight forward into the box jump instead of pausing and having to start up again from a complete standstill. Once that second foot steps up and makes contact with the ground, use that as your cue to jump.

Movement Prep
7 Step-up Burpees
5 Box Jumps (Workout Height)
3 Burpee Box Jumps

Strong Turnover
We’re also aiming for a strong turnover in the clean and the jerk. We’ll break it down into the clean and the jerk separately before putting it all together. The two movements we’ll work to train a strong turnover with the elbows is the muscle clean and the push press. Both movement don’t allow us to re-bend underneath the weight, so it forces us to be aggressive the the leg drive and the elbows. Check out the Daily Video for more on this teaching point.

Movement Prep
5 Hang Muscle Cleans
5 Strict Press

5 Muscle Cleans
5 Push Press

5 Power Cleans
5 Push Jerks

5 Power Clean + Jerks

PRACTICE ROUND [40:00-45:00]
1 Round
With Workout Weight:
3 Burpee Box Jumps
3 Power Clean and Jerks

STRATEGY + WOD [45:00-60:00]

  • Both of these movements have two parts to them
  • The burpee and the box jump
  • The clean and the jerk
  • With big ranges of motion, let’s treat each rep as a steady single
  • Find a rhythm that you see yourself being able to hold through the first two rounds
  • Look to “”get your breath”” when standing tall on the box and between singles on the barbell
  • This should almost feel like you’re a robot programmed to move at one speed without slowing down
  • Approach these first two rounds at a pace that allows you to turn on the jets for the round of 9


  • 2x Burpees
  • Burpee Broad Jumps

* Equal Rep Double Dumbbell Power Clean and Jerks

  • 2x Single Dumbbell Power Clean and Jerks
  • 3x Odd Object Power Clean and Jerks Video
    * 3x Slamballs Video

Extra Work

Strict Gymnastics

Strict Pull-ups
Strict Handstand Push-ups

***If you rather work on handstand walks complete…

10-8-6-4-2 Strict Pullups

*25ft Handstand walk after each set of pullups

*Scale as needed on each either after complete failure or unable to do these movements at all. If you are able to do these at a moderate skill level, take your time, and see if you can get through it RX

Extra Work 2 – Midline

2 rounds
30 sec at each station, 2 Kettlebells at all times, aim to complete the whole sequence without putting the KBs down (you choose the weight)

Double KB front rack hold
Single KB Overhead Right arm/Single KB Farmers Hold Left arm
Single KB Overhead Left arm/Single KB Farmers Hold Right arm
Single KB Front Rack Right Arm/Single KB Overhead Left Arm
Single KB Front Rack Left Arm/Single KB Overhead Right Arm

Rest 2 minutes