W.O.D. Friday 6/12/20


W.O.D. Friday 6/12/20

“Everyone makes mistakes. Not everyone owns them.”

Learning starts with ownership.

No one is infallible. We will all make mistakes. And we will all be part of mistakes that involve a host of other people and moving parts. But even there, even when it’s easy to blame the situation or another… let’s look inward.

To ask ourselves the simple question – “What could I have done better?” The pitfall is to think of what others could do, but that’s the immediate back door out of improvement. Everything starts with taking responsibility.”

Conditioning WOD

For Time:
100 Double Unders
21 Strict Pull-ups
21 Double Dumbbell Squat Cleans (50’s/35’s)
75 Double Unders
15 Strict Pull-ups
15 Double Dumbbell Squat Cleans (50’s/35’s)
50 Double Unders
9 Strict Pull-ups
9 Double Dumbbell Squat Cleans (50’s/35’s)


  • Today’s descending rep scheme workout balances out two gymnastics movements with moderate weight dumbbell squats cleans
  • The intended time range for this workout is between 12-20 minutes


  • If you have 75+ double unders unbroken when fresh, look to complete this piece unbroken
  • If you’re not there yet, consider reducing the reps or choosing a modification from further down the page
  • Some common rep scheme mods are:
  • 75-50-25
  • 50-35-20


  • If you have 15+ strict pull-ups unbroken when fresh, we recommend completing this workout as written
  • If you’re not quite there, consider reducing the rep number or choosing a modification from further down the page
  • Some common rep scheme mods are:
  • 15-12-9
  • 12-9-6
  • 9-6-3


  • Choose a moderate pair of dumbbells that you could cycle for 12+ reps unbroken when fresh
  • Within the workout, we’re looking to chip away at small, manageable sets on this movement
  • One head of the dumbbell will touch the ground on the outside of the feet at the beginning of each rep
  • Click Here to see a movement demo of the double dumbbell squat clean

Push, Then Rotate
While we do want to rotate through the wrists, the elbows are actually the driver of the movement. Just rotating at the wrists can be really hard on the forearms because it isolates the muscle group. We can get a little assistance by slightly “pushing” down the with elbows. When you use a screwdriver, the elbow is the main mover and the wrist steers the object. Same thing on the rope. Keeping the shoulders relaxed, try to push with the elbows and rotate from the wrists for big, efficient sets.

Movement Prep

  • 20 Seconds Fast Single Unders
  • 20 Seconds High Single Unders
  • 20 Seconds Double Under Practice

Push, Then Pull
On the strict pull-up, let’s think about pushing down and then pulling up. Slightly pushing down on the bar to initiate the movement can help better involve the lats and help maintain a hollow body position. When we just pull up and, we can end up using a lot of biceps (which fatigue easier) and lose our good positioning. This slight push down gets the bigger muscle group involved for more efficient movement. Push, then pull.

Movement Prep

  • 10 Scap Pull-ups Video
  • 5 Push-Downs
  • 3-5 Strict Pull-ups

Push, Then Pull
We can also think push, then pull on the squat cleans. The push comes from the lower body, meaning we want to push through the floor with the heels down to straighten the legs and hips before anything else happens. After the lower body straightens, the heels can come up a bit and the arms can bend. Until the hips open, the heels should stay grounded and the arms should remain locked. This helps with proper timing of the pass off from the bigger lower body muscles to the smaller upper body muscles.

Movement Prep
With Lighter Weights:

  • 4 Double Dumbbell Deadlifts
  • 4 Double Dumbbell Front Squats
  • 4 Double Dumbbell Hang Squat Cleans
  • 4 Double Dumbbell Squat Cleans


  • Reduce Reps
  • Single Unders
  • 100: 150
  • 75: 115
  • 50: 75
  • Practice Time Caps
  • 100: 2:00
  • 75: 1:30
  • 50: 1:00
  • Double Taps (Equal Reps) Video
  • Line Hops (Equal Reps) Video
  • Over-and-Back Dumbbell Hops (1/2 Reps) Video


  • Reduce Reps
  • Banded Strict Pull-ups
  • Ring Rows
  • Inverted Bar Rows Video
  • Renegade Rows (Equal Reps) Video
  • Dumbbell Rows From Plank Position (Equal Reps Each Side) Video
  • Barbell Bent Over Rows Video
  • Double Dumbbell Bent Over Rows (2x Reps) Video
  • Single Dumbbell Bent Over Rows (2x Reps Each Side) Video
  • Odd Object Bent Over Rows (2x Reps) Video


  • Single Dumbbell Squats Cleans (30-20-10) Video
  • Barbell Squat Cleans
  • Medicine Ball Squat Cleans Video
  • Jumping Air Squats (2x Reps) Video


  • These movements in todays workout will make the other movements in the workout more difficult to complete
  • The squat cleans will effect the jump on the double unders, the double unders will get the heart rate up for the strict pull-ups, and the strict pull-ups will effect the pull on the squat cleans
  • That being said, the best approach today may be quick sets with quick breaks
  • This ‘chip away’ strategy can help prevent excess fatigue that would negatively impact the next movement
  • If we had to choose a general plan for each round, it would go as follows:
  • First Round [Highest Reps]: Most Conservative
  • Second Round [Middle Reps]: Maintain Speed or Slightly Increase
  • Third Round [Lowest Reps]: Most Aggressive
  • Consider the follow break-up options for each set in the workout:
  • Set of 100: 100 | 50-50 | 40-30-30 | 25-25-25-25 | 20-20-20-20-20
  • Set of 75: 75 | 40-35 | 25-25-25 | 30-20-15-10 | 15-15-15-15-15
  • Set of 50: 50 | 25-25 | 25-15-10 | 15-15-10-10
  • Set of 21: 21 | 12-9 | 7-7-7 | 6-5-5-5 | 5-4-4-4-4 | 4-4-4-3-3-3 | 3-3-3-3-3-3-3
  • Set of 15: 15 | 8-7 | 5-5-5 | 4-4-3-3 | 3-3-3-3-3
  • Set of 9: 9 | 5-4 | 3-3-3 | 3-2-2-2

Accessory – Machine Conditioning

3 Rounds:
3:00 Light Pace Machine
2:00 Moderate Pace Machine
1:00 Fast Pace Machine