W.O.D. Friday 7/26/19


W.O.D. Friday 7/26/19


“Failure is the opportunity to begin again, this time more intelligently.” – Henry Ford

Failure has a negative connotation.
That it’s a mark against us – a scarlet letter.
That we actively want to avoid failure at all costs.

Individuals such as Henry Ford offer to look at failure in an entirely different way.

“What can this failure teach me?”
Because failure hurts, we can get defensive. When it happens, we may not want to think about it, no less talk about it. But when we dive into that a bit further, we realize that the only reason we’re doing that, is because our ego is getting in the way.

If we can take that out of it, the opportunity we’ll have, is nothing short of incredible. We’re shifting from a negative connotation to a positive. What can we do with this now, that we couldn’t do before? Failure is without question the best teacher, and if we put in the effort to dive deeper into that uncomfortable instance, dissecting it from every angle with every ounce of humility we have… we’ll have the chance to try again, with the full steam of what we’ve learned.

“You win, or you learn”.

Strength – 15 minutes

Build to a heavy set of 7 bench press

Chest Up & Tense Up
Our focus on the bench today is keeping the chest up and tensing up. This means we’re looking to pinch the shoulder blades together to find a little thoracic extension. This will put athletes in a stronger pressing position and prevent the shoulders from rolling forward. Just like on the other strict movements, we also want to keep everything under the hands tense. While it is mainly an upper body movement, we have to keep the whole body tense and active to create the most power. Be the bench, don’t relax into the bench. Take a look at the daily video for a visual of our bench mechanics.


  • Athletes will have 15 minutes to build to their heavy set of 7
  • Ideally, everyone always has a spotter for these
  • If that isn’t possible for some reason, have athletes not put clips on their bar so they can easier dump the weight if needed

Conditioning WOD – 12 minutes

As many rounds + reps as possible in 12 minutes of…
6 Strict Pull-ups
8 Barbell Strict Shoulder Presses (NO KNEE BEND!) 95/65
10 Bar over Burpees


  • Two part workout with a focus on strict upper body movements


  • Buddy up on a bench, always making sure you have a spotter


  • Choose weights and variations you can complete in 1-2 sets every round

Tense Up
Our focus on the strict movements is keeping everything below the hands from moving during the pull or the press. On the pull-ups, this means staying as hollow as possible. We want to avoid any kipping or “sea-horsing” where the lower back excessively arches. Same thing on the dumbbell strict press. We want to keep the belly, butt, and quads tight so we can maintain a neutral lower back throughout the whole range of motion. Let the upper body do the work, not the back or lower half.

Strict Pull-up Movement Substitutions
Reduce Reps
Banded Strict Pull-ups
Ring Rows


  • While the numbers are small and manageable, that also means we will get back to the strict movements pretty quickly


  • There are a couple way to approach these:
    • Break the strict movements into 2 quick sets from the beginning
    • Shoot for unbroken sets, but take your time between movements to give yourself a little more of a break


  • Use the bar over burpees as a little bit of a break for the upper body movements