W.O.D. Friday 3/5/21


W.O.D. Friday 3/5/21

Strength – 16 minutes
Front Squat Cycle

*With the volume of the current squat cycle mixed with regular programming, please do not deviate from these or increase these percentages EVER. We have to keep you healthy and not overtrain while still increasing your strength over time.

***COACHES – please allow several minutes on these days for athletes to work up to 80%. Conditioning workouts will be shorter to accommodate the time needed here.

6 sets of 2 at 80% of your 1 rep max front squat (all sets at the same weight)

*If you have not tested your 1 rep front squat max, please use this time to do so.

“All progress depends on the irrational person.”

The thought that a human could run a sub 4:00 mile was absurd. The attempts to put human beings in a giant metal tube and throw them into outer space was thought to be even more ridiculous.

When we think back to the largest accomplishments in life, it was done by those who defied the status quo. It was done by those believed things could be done differently.

We know that change is uncomfortable. It has to be. But we welcome it, fully allowing ourselves to believe that something else is possible. In the words of Epictetus, “If you want to improve, be content to be thought foolish, and stupid.”

Conditioning WOD – 10 minutes

As many rounds + reps as possible in 10 minutes of…
20 Front Rack Stationary Lunges 95/65 R/L=2
18 Toes to Bar
16 Handstand Pushups OR 32 Push Presses 95/65 (your choice)

*HS pushups are with an abmat and 25lb plate under each hand.
*You may scale the HS Pushups if you do not want to aim for the push press RX. Scale with stacked abmats or inverted hold for 60 seconds

GENERAL WARM-UP [5:00-12:00]
30 Seconds Each
PVC Straight Leg Swings (15 Seconds Each Side)
PVC Around the Worlds (15 Seconds Each Side) Video
PVC Lat Stretch Video
PVC Cuban Press Video
PVC Pass Throughs Video
PVC Overhead Squats Video
PVC Sotts Press Video
PVC Arch Hold Video
PVC Hollow Hold Video
PVC V-Ups Video

Active Shoulders

  • We have to maintain an active shoulder in this hanging position by actively pulling up on the bar
  • Think about the following two cues during this movement:
  • Pinkie Knuckles Over the Bar
  • Pull Down on the Bar with Straight Arms

Movement Prep

  • 10 Scap Pull-ups Video
  • 5 Kip Swings
  • 5 Knees to Chest
  • 3 Toes to Bar



  • Reduce Reps
  • Feet as High as Possible
  • Knees to Elbows/Chest/Waist
  • 30 AbMat Sit-ups
  • Equal Reps Weighted AbMat Sit-ups


On the 1:30 x 5 Sets:
1 Power Snatch
1 Squat Snatch

Set 1: 60% 1RM Snatch
Set 2: 65% 1RM Snatch
Sets 3-5: 70-80% 1RM Snatch