W.O.D. Friday 5/7/21


W.O.D. Friday 5/7/21

“I don’t like that man. I should get to know him better.” – Abraham Lincoln

Perspective is everything.

In the abundance mindset, there is the belief all human beings are good. No one is born evil.

A situation we can all relate to from some point in our lives is a poor first impression. We meet someone we really do not want to spend another second around. Yet, life puts us right back next to them. Definitely not by choice, but by chance.

And we talk.

And we strike some common ground.

And we understand them a bit more.

And things… change. We may not be close friends, but, that animosity we initially felt is no longer there. The brief amount of time we spent talking with them afforded us the chance to better grasp their perspective. And potentially even the reason why we felt the way we did.

Next time we find ourselves feeling that wave of emotion towards someone, remind ourselves… maybe we just need to get to know them a little bit better.

Strength – 18 minutes (2 choices)

You have two options today…

1. Today is a second chance to attempt a new 1 rep front squat max, if you’d like it! Most of you hit your 1 rep on Monday and got a personal best. But for some, you got close or weren’t quite feeling it. Monday’s are tough and sometimes we need a solid week of moving to hit our best performance. Today you get another chance to see what you’ve accomplished over these last few weeks. You’ll notice how everything feels stronger moving forward after this front squat cycle.

Today you’ll find your new 1 rep front squat!

2. Find a heavy 5 rep back squat for the day

Conditioning WOD – 12 minutes

As many rounds + reps as possible in 12 minutes of…
8 Ring Muscle-ups
12 Front Squats (165/105)
16/12 Calorie Machine

3 Minute machine or 600m run (machines go until runners get back)

  • :30 Band Pull Aparts Video
  • 5 Air Squats w/ pause at the bottom
  • 5 Push-ups w/ pause at the bottom
  • 1:00 Squat Hold Video
  • :30 Each Side Pec Stretch on Wall Video

Focus: Pulling to the sternum and keeping elbows in

  • There is a lot to focus on for the Muscle-Up, but you can never go wrong looking at the depth of the pull and the elbow position.
  • The progression provided is help progress to a Strict Muscle-Up, which we recommend an athlete has before adding a kipping motion.
  • Coaches – focus on learning the progressions and controlling the group. Success here is heavily dependent on how organized we are as coaches.
  • Athletes can share rings and go back and forth with the progressions if they do not have their own, but please be sure to clean them.

Movement Prep – Muscle-Up Kneeling Transition INSTRUCTION

  • :10 Ring Support
  • 3-5 Ring Dips
  • Establish the False Grip
  • 10 Kneeling Transitions
    Increase difficulty by kicking feet further out, if needed
  • 2:00 Practice

Focus: Keeping the barbell on the body throughout the movement

  • This is a tough request for some members. If they are members of the “tight rack position” club, they will definitely feel this one.
  • The bar needs to be resting on the shoulders so the torso can support the load. Holding the load in the wrists, although we can get away with it, will be the most ideal positions.
  • Coaches – assess which athletes in your class struggle with this position.

Movement Prep – Front Squat
(With an empty barbell)

  • :20 Front Rack Hold
  • 2 x 1/4 Front Squats
  • 2 x 1/2 Front Squats
  • 6 x Full Depth Full Squats (Coach calls the reps and pauses athletes at the bottom for the first 3 reps)

[General Order – 1) Intensity via loads, reps/distance, time 2) Movements via modifications, substitutions or replacement (injury)]


  • Decrease Reps
  • Ring Muscle Up Transitions (Seated/Banded)
  • Bar Muscle Ups
  • 2:1 Ring Rows + Ring Dips (no pullups today as a scale)


  • Decrease Load
  • Double Dumbbell/Single DB Goblet
  • 24 Air Squats
  • Squatting to a target

Extra Work

**[Designed for members wanting a little more – to be completed outside of the 60-minute class]**

**On the 3:00 x 3 Sets:**
* 25′ Double Dumbbell Pausing Walking Lunges
* 25′ Double Dumbbell Walking Lunges

*Pausing Walking Lunge – :1 pause with back knee on the ground.*
*Dumbbells held in the front rack position, with hands on handles.*