W.O.D. Friday 7/9/21


W.O.D. Friday 7/9/21

Strength – 10 minutes

On a 10:00 clock, every 2:00:
3 Front Squats

  • Do at least 2 warm-up sets before starting the first set
  • The class moves together
  • Increase load across each new set
  • The goal is not to find a new 3 rep max, but to lift something heavy for that day
  • Score = heaviest triple completed
  • Failed reps count as a set

“75% Emotional, 25% Physical”

It’s said that the hardest part about anything is starting. And that once we just take that first step, the successive action seems to just fall into place. And there’s absolutely merit to that… an object in motion tends to stay in motion (Newton).

But beyond the surface we want to recognize the truth about us as human beings… that we are emotional creatures. And that our ultimate success is less dependant on the physical actions we take, and more on the emotional backings behind them.

We can conceptualize “successful action” in this way: 25% of it is the physical side. The actual hands in the dirt, grunt work. This stuff matters, of course. But these specific and granular “whats” only account to a quarter of the recipe.

75% of it is the emotional side. The story that plays between our ears as we’re underway. We’re going to hit bumps in the road, and how we internalize obstacles determines our path forward more than anything else. How do we respond when it’s a “bad day?”, and we’re missing every single snatch attempt?

When we think about it that way, successful action isn’t just about what we’re doing, and far more about how we’re doing it. Despite the battle being in our hands, it’s won in our mind.

Conditioning WOD – 13 minutes

As many rounds + reps as possible in 13 minutes:
12/9 Calorie Bike or Ski, 18/12 Calorie Row, Run 200m (your choice)
9 Kipping Handstand Push-ups
6 Front Squats (175/115)

*Score = number of rounds and reps accumulated in 13:00

WORKOUT BRIEF [0:00-3:00]
13:00 workout.
One round should take between 2:00-3:00
The goal is to try to accumulate between 5-7 rounds
This is a very neurologically taxing workout – a high-skill gymnastic component combined with a heavy weightlifting element.

9 Kipping Handstand Push-Ups should be under :30 and performed with quality and control. Fast athletes will go sub :20, less proficient athletes may take closer to 1:00. This is ok for today, providing the athlete still has full control of the descent. If we need more than 1:00, reduce the repetitions to 5 or 7. Break as needed. Use an abmat and a 25lb plate under each hand or go flat on the floor (both are RX)

6 “heavier than we have seen in a while” Front Squats, should take ~:30 once the bar is on the shoulders. This kind of loading can knock the wind out of you. Pick a load that can be performed unbroken, but requires a slap in the face and a foot stomp before picking it up.

0:00-3:00 Intro (3:00)
3:00-8:00 General/Specific Blend
8:00-24:00 Specific Warm-Up (Handstand/Front Squat Technique & Warm-Up) (16:00)
24:00-34:00 Heavy Lift (Pt. 1) (10:00)
34:00-39:00 Practice Round & Pre-Workout Break (5:00)
39:00-52:00 Workout (Pt. 2) (13:00)
52:00-60:00 Post-Workout (8:00)

GENERAL WARM-UP [3:00-8:00]
Get Hot/Activation
Machine Test – sustain :~40 for both efforts
12/9 Machine
:60 Squat Hold Video
12/9 Machine
:30 Plank Hold Video
12/9 Machine
:30 Hand Release Push-Up (not for reps)

SPECIFIC WARM-UP [8:00-24:00]
FOCUS: TRIPODS – “Building the Handstand from the ground up” – See the “Daily Video” in the Specific Warm-Up
We need a certain amount of upper-body strength to perform a Handstand Push-Up. We need strength in the press, the overhead lockout, the descent, and at the bottom. Today, we will focus on creating a solid and stable base for the Handstand Push-Up by first finding a balanced tripod.
The drills in the video demonstrate how to build from the tripod to a Kipping Handstand Push-Up.
Disclaimer: we strongly advise against allowing athletes to attempt K.HSPU’s if they do not have at least 1 controlled Strict Handstand Push-Up.

Handstand Push-Up – Drills DAILY VIDEO (8:00-18:00)
2 sets of each – coach calls the commands

  1. The Tripod – (hands down, head down (keep knees on the ground)
  2. Tripod to Knees Off – (hands down, head down, knees of the ground)
  3. Tripod to Knees Off, Toes Off, Knees to Elbow – (hands down, head down, knees off, right knee up, left knee up)
  4. Tripod to Knees Off, Toes Off, Knees to Elbows, Hip over Shoulder (once balanced, pull knees off the elbows and balance hips over shoulders)
  5. Tripod to Plank (Open the hip, press out with the arms to locked out push-up position)
  6. Tripod to Handstand Hold / DB Overhead Hold (Train)
  7. Tripod to Handstand Hold to Negative HSPU / DB Negatives (Train)
  8. Handstand Push-Ups / DB Push Press w/ :2 pause Overhead (Train)

If members do not want to try any of the drills, during the Tripod portion have them hold a plank and lift the right arm, left arm, left leg, right leg, right leg/left arm, etc, until they can follow again with the DB Overhead options.

Front Squat Technique & Warm-Up Set (18:00-24:00)
5 Air Squats (w/ a :3 pause in the bottom)
:30 Elbow Rotations (empty barbell)
5 Front Squats (empty barbell)

[Add a light load]

8 Front Squats (4 w/ a :3 pause in the bottom + 4 w/ no pause)

Get ready to start the “8:00 Front Squat Build Up”)

For 8:00, every 2:00:
3 Front Squats
Increase the load each set

1 Round w/ Workout Weight
4 Calories
4 Front Squats

STRATEGY & WORKOUT [39:00-53:00]
The time between the K.HSPU and the Front Squat, and Front Squat to the Machine, is where we will lose time.
Therefore, (as in most “machine” approaches), move at a pace that will allow for recovery, but is not slow.
On the Front Squat, the shoulders will feel the impact from the K.HSPU’s. Use the hips to drive the K.HSPU (or DB Push Press), as much as you can, and try to not hold the top of the press for too long.
Don’t rush the Front Squats. This a load that is manageable, but requires a little slap on the face and foot stomp before picking it up. Stay tight!

COOL-DOWN [53:00-60:00]
2:00 Recovery
1:00 Banded Shoulder Distractions (each side) Video
1:00 Banded Static Hamstring (each side) Video

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


  • Decrease Reps
  • Define Range of Motion (HSPU to Abmat)
  • Double Dumbbell Push Press
  • Push-up


  • Decrease Load
  • Decrease Reps
  • Goblet Squat
  • Air Squats

Extra Work

[Designed for members wanting a little more – to be completed outside of the 60-minute class]
Not For Time
GHD Sit-ups
After Each Set: 2 Turkish Get-Ups (1/arm)