W.O.D. Friday 6/7/19

6
Jun

W.O.D. Friday 6/7/19

DAILY MINDSET

“Your obsessions become your possessions.” – Ed Mylett

The word “obsessed” gets a bad rap.
And there’s indeed some merit to that.

But let’s try to define “to be obsessed” a little further. What it’s not defined by is “hours put in”. That may be correlation, but not causality. One is truly obsessed with something when their passion and fire for “that thing” is so great, that their willpower will see them through even the harshest of storms. Where every other person quits… they push on. To one who is obsessed, failure is simply not an option.

Be obsessed with reaching our dreams.
Be obsessed with becoming a better husband. A better wife.
A better son, a better daughter. A better friend, a better neighbor.

Be obsessed with what we care about the most. Our fiercest willpower, when leveraged in the right direction, is the most powerful thing in the world.


Conditioning WOD – 25 minutes

On the 5:00 for 5 rounds…
20 KB Goblet Squats 55/35
15 Chest to Bar Pullups
10 Power Snatches 115/85

GENERAL

  • Interval work starting every 5 minutes
  • Rounds begin on the 0, 5, 10, 15, 20
  • Score is the slowest of the five intervals
  • Athletes should have at least 1:30 seconds of rest following each round

POWER SNATCH AND CHEST TO BAR PULLUPS

  • Choose a weight or variation you can complete 10+ reps of either when fresh
  • Within the workout, looking for small sets or fast singles
  • CTB Pullups can be scaled with reducing reps, normal pullups, banded pullups or ring rows

LOGISTICS

  • Stagger by 2 minutes if short on KB sizes OR grab a DB of similar weight and note it on the whiteboard and on Sugar WOD.

GOBLET SQUATS
Brace Yourself
Our goal today on the squats is to stay braced in the bottom position. While this is the most simple movement of the workout, it sets the tone for the pullups and power snatch. We’ll be catching the power snatch in a quarter squat, so getting used to staying braced will be helpful there.

POWER SNATCH
Speed Under
Our focus on the snatch is getting under the barbell quickly to catch the bar in a locked out position. We’ll use the tall snatch to help out with that. This movement has the same benefit that the tall cleans and tall jerks we’ve used recently had – that is – speed under the weight.

Movement Prep
10 PVC Tall Snatches
5 Barbell Tall Snatches
3 High Hang Power Snatches
3 Hang Power Snatches
3 Power Snatches

STRATEGY
GOBLET SQUATS

  • Move steadily through the squats knowing that the row is more important

CHEST TO BAR PULLUPS

  • Focus on small quick sets

POWER SNATCHES

  • Small sets are sustainable across the 5 rounds
  • Some options are:
    • Quick Singles
    • 4-3-2-1
    • 5-5