W.O.D. Friday 5/15/20


W.O.D. Friday 5/15/20

“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 ourselves. To that, maybe we should call that exactly that – “expression skills”.

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

“Empathy” is the focus on great communication. Understanding where the other is coming from by placing ourselves in their shoes, genuinely. Free of judgment, 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

For time…
21-15-9 reps of…
Power Snatches 95/65
50 Double Unders After Each Round

Directly Into…

21-15-9 reps of:
Overhead Squats 95/65
50 Double Unders After Each Round

There are 2 parts to this workout, each consisting of a barbell and jump rope movement
After each round on the barbell, you’ll complete 50 double unders
There is no rest between the first couplet and the second
Your score is the total time it takes you to complete the full workout
We expect this piece to take around 12-18 minutes to complete

We’re looking to use one barbell weight for both movements
This should be a moderate weight that allows you to complete 21+ reps unbroken on each movement when fresh
Within the workout, you should be able to complete the overhead squats within 1-2 sets

Choose a number or variation here that takes around 1 minute to complete
See “subs” for more options

A mix of sets and singles might be the best strategy on the barbell – as the weight isn’t heavy enough where singles are a must from the beginning
Starting off each set with a set of ‘touch and go’ before going to singles could be a good option
For Example:
Set of 21: 11 Touch and Go + 10 Singles
Set of 15: 8 Touch and Go + 7 Singles
Set of 9: 5 Touch and Go + 4 Singles
This method gets you significantly ahead in each set before switching to quick singles
Quick singles will always be there – so use them to keep moving forward if you find yourself resting a lot

The overhead squats are a different story since they don’t come back to the ground like the power snatches
Get to at least just over half way before deciding to hold on or drop
12 Reps Into Set of 21
8 Reps Into Set of 15
5 Reps Into Set of 9
If you’re feeling ok at these numbers, try to hold on to the finish
If you need to take a quick break – keep it to 10 seconds or less

If you have over 100 double unders unbroken when fresh, consider completing these unbroken each round
If your number is below that, it could be beneficial to take one short break to stay consistent
With a sneaky 300 total double unders, the fatigue can start to add up after round 3

Reduce Reps
75 Single Unders (1.5x)
1 Minute of Practice


BODY ARMOR for home (or immediately after the WOD)

For Time (5 Minute Cap):
100 Jumping Lunges

On the Minute (Starting at 0:00):
10 Double Dumbbell Push Press


  • Today’s body armor primarily focuses on pressing with the lower body
  • At the top of every minute, you’ll complete 10 double dumbbell push press
  • With whatever time remains in the minute, you’ll complete as many jumping lunges as you can
  • Your workout will end when you have completed 100 jumping lunges
  • Count each jump as 1 rep (50 each side)


  • Alternate legs every rep for a total of 50 each side
  • The back knee makes contact with the ground on each rep
  • Reach full lower body extension between jumps
  • Sub reverse lunges for jumping lunges


  • Choose a light-moderate weight that you can complete unbroken to start each minute