W.O.D. Friday 12/6/19


W.O.D. Friday 12/6/19

Strength – 10 minutes

Build to 1 rep max Weighted Strict Pull-up

*Plenty of ways to vary this! If you can’t use weight then this is your time to find the most challenging version of a strict pullup for you, and document it accordingly.

This means, either using a thinner band for a banded strict pullup, or maybe trying a normal strict pullup for the first time, or even seeing how parallel to the ground you can be for a single ring row.

Bottom line is to get better today, and you may surprise yourself!


“Wisdom is the reward you get for a lifetime of listening when you’d have preferred to talk” – Doug Larsen

When we hear the phrase “communication skills”, we’re often thinking about the ability to express themselves. To that, maybe we should call that exactly that – “expression skills”.

Although expression skills is part of communication, it’s one half at best. Great communicators are far better listeners, than speakers.

“Empathy” is the focus in great communication. Understanding where the other is coming from by placing ourselves in their shoes, genuinely. Free of judgement, and fully present to connect.

The paradigm shift is this: instead of eagerly awaiting your turn to speak, eagerly await your turn to listen.

Conditioning WOD -20 min cap

3 Rounds:
21 Single arm KB overhead lunge steps 70/55 R/L=2
15 Chest to Bar Pull-ups

Directly Into…

3 Rounds:
21 KB Swings 70/55
15 Thrusters 95/65


  • In this two-part workout, athletes will complete all three rounds of lunging and pull-ups before moving onto the three rounds of swings and thrusters
  • There is no rest between the two parts
  • This workout is intended to take 14-23 minutes


  • Choose a pull-up variation that you can complete the 15 reps within 3 sets during the workout


  • Choose weights that you can complete in 2 sets on each round for both movements

Legs First
Using the legs and hips efficiently on the chest to bar pull-up allows for more elevation and more of a weightless moment. This enables athletes to feel like they’re pulling less weight and allows them hold on for larger sets. This order of operations goes “kick-pop-pull”. The first step is to kick with the feet. It is common for athletes to lead with the knee, so it’s important that the feet get in front of the bar first. Once you “see the feet” you then open the hips by pushing them towards the bar. The opening of the hips creates the weightless moment. The last motion is to pull the body up towards the bar during this weightless moment.

Movement Subs
Reduce Reps
Chin Over Bar Pull-ups
Jumping Chest to Bar
Banded Chest to Bar Pull-ups
Ring Rows

Legs First
On both of our weighted movements, let’s think about snapping the legs straight before the arms do anything. Just like there was some good pulling interference in part 1, there will be some good overhead interference with the swings and thrusters. Doing more with the legs and the hips takes some of the strain off the upper body.

Part 1

  • With 45 total reps, find a break-up strategy that you can hold throughout and that minimizes time spent not moving
  • 2 Sets: 8-7
  • 3 Sets: 6-5-4 or 5-5-5

Part 2

  • The tougher movement of part 2 will likely be the thrusters
  • In order to set yourself up for strong sets on the barbell, move at a smooth pace on the KB
  • If switching hands in the air is something that is going to cause your heart rate to skyrocket and force you to break the 20 reps into several sets, switching hands on the floor might be the better option
  • While switching hands on the floor might be slower, you’re moving the whole time and keeping the heart rate lower
  • Fight hard on the thrusters, shooting for 1-2 sets:
  • 1 Set: 15
  • 2 Sets: 8-7

Extra Work

Skill Conditioning
3 Sets moving quickly:
25 GHD Situps
12 Single Dumbbell Alternating Box Step-ups (24/20)

Rest 2 Minutes Between Sets