W.O.D. Friday 7/3/20


W.O.D. Friday 7/3/20

If you are planning on coming this Saturday the 4th to our Hero workout fundraiser for Officer Preibe PLEASE GO TO THIS LINK! It will lock in your time and give you the ability to donate the suggested $10 donation. We are matching up to 5k! Let’s get it done!

Link to register- https://www.landpage.co/90a1132c5e1a0be98640

Strength – 8 minutes

From the rack, on the Minute for 8 minutes complete:
2 Pausing Front Squats (2 Seconds)


  • We’ll have a few minutes to get a light weight on the bar for the first set of Pausing Front Squats before we start the clock for 8 minutes
  • Athletes grouped up together in a rack can go right after one another within each 1-minute window
  • As you increase the weight, make sure to stick to the 2 second pause in the bottom

Conditioning WOD – 18 minute cap

5 Rounds For Time:
10 Front Squats (155/105)
20/15 Calorie Machine

WORKOUT BRIEF [0:00 – 5:00]

  • The intended time range for this workout is between 9-13 minutes [~1:40-2:30 Rounds]


  • The barbell will come from the ground
  • Choose a weight that is challenging, but one that you can complete in 1-2 sets throughout
  • You are able to squat clean the first rep of each set
  • Before completing the conditioning piece, we’ll spend some time getting under heavier loads
  • This “On the Minute” strength piece will allow you to build up in weight and work on technique
  • The 2 second pause in the bottom of each rep is there to help reinforce proper positioning
  • With this being the first week back for many of us to strength/barbell movements, make quality of movement a priority over weight lifted
  • Aim to start light and gradually build in weight over the 8 minutes of work

MOBILITY [12:00 – 15:00]
Warrior Squats: 45 Seconds

Couch Stretch: 45 Seconds Each Side

Elbows & Hands
Having a good hand position makes for a better elbow position. Rather than death gripping the bar, let the weight sit back into the fingertips. This allows for the elbows to stay high during the movement, which lets the bar to rest comfortably on the body. When the bar is too far down in the hands, it can elevate off the shoulders, which requires a lot more effort from the upper body to support the weight. Loose fingertips, high elbows.

We want the knees in during the row, but driving the knees out in the front squat can allow for better depth and muscle recruitment. How far you drive them out is determined by factors like height and flexibility. More important than actually driving the knees out is not letting the knees cave in at any time during them movement.

Movement Prep
5 Pausing Front Squats (2 Seconds)
5 Front Squats


  • Double Dumbbell Front Squats Video
  • Single Dumbbell Goblet Squats Video
  • Jumping Air Squats Video

STRATEGY + WOD [40:00 – 60:00]

  • A good theme for this workout is to “just start” the next station
  • It can sometimes be overwhelming to think about the work that lies ahead
  • The hardest thing is often the mental strain of getting your hands on the bar or getting your feet in the straps
  • Walking up to bar and cleaning it right away or getting strapped into the rower quickly can help you feel like you are in control and making significant progress towards finishing that station


  • If we had to pick one station to really go for it, let’s make it the front squats
  • We can always move forward on the rower, but when the bar is on the ground, no work is happening
  • In order to stay moving for the majority of the 5-rounds, see if you can hold on for unbroken squats
  • 10 reps is just small enough where unbroken sets are very realistic
  • Taking a short pause at the top of each rep can help you breathe and give the legs a little break before the next squat