W.O.D. Friday 8/16/19


W.O.D. Friday 8/16/19


“One can have no smaller or greater mastery, than mastery of oneself.” – Leonardo DiVinci

Leonardi DiVinci was one of the first documented individuals to believe that humans could take flight.

Before it was invented… talk about a nightmarish idea. The thought of hurling ourselves into the air, like a bird, with no guarantee of landing. For him to write the above quote, speaks to his greatest accomplishment – his mastery over his mind. He well knew of the risks, and well recognized the fears. But he believed it to be possible regardless.

It’s good to acknowledge the primary job of our brain – to keep us safe.
It’s going to aim to convince us that we want to avoid risk, danger, and failure.
The saying “it’s you versus you” couldn’t be truer.

It’s not the competition that will beat us. It will only be ourselves.

Stamina – 18 minutes (to get everyone through)

1 attempt for time – Sled push (forward and backward)

*You will push the sled 50m (from one end of lot to other in front of CFR, like usual), you will then turn it around and pull the sled backwards to the start using the handles on the front

*Weight added onto the sleds will be 180/110 (men – 4 45s, women – 2 45s and 2 10s)
*Coaches get out all 4 sleds and attempt to have 4 people heats going at a time as you holler out times when they cross the finish line, full sled must be past the line
*Have two sleds with men’s and women’s RX weight and the others slightly scaled for anyone else
*If an athlete is using one of the sleds that is not the tripod, they will simply use the bars they pushed with to drag with as well

Conditioning WOD – 16 minutes

As many rounds + reps as possible in 16 minutes of…
30 Alt Dumbbell Hang Snatches (50/35)
25/18 Calorie Bike
20 Lateral Bar Burpees
15 Deadlifts (245/165)


  • Looking to choose weights and variations that allow athletes to complete 2+ to 3+ rounds (5-6 minute rounds)


  • Choose dumbbell and barbell weights that allow you to complete the work in 3 sets within the workout
  • Must alternate arms on DB Hang Snatch R/L=2


  • No need to stand to full extension on each rep


  • If Unable to Bike:
    • Equal Calorie Row or Ski

We can listen for two clicks today when deadlifting. The first happens before we even lift the weight. When getting set-up in the bottom, pull up on the barbell without lifting it off the floor to “take the slack out of the bar”. This sets the body into a more active position to lift heavy weights. The second click happens on the way down. If we “click” the bar off the ground instead of slamming it into the floor, we are using more muscle and not just gravity to help get the bar off the floor. Lightly “clicking” the bar gets us a lot stronger and keeps us in a better position than slamming.

Movement Prep
5 Top Half Deadlifts (Knee to Waist)
5 Full Deadlifts

*Build to Lighter Weight *

5 “Click-Click” Deadlifts

The only two movements that we’d break up today are the deadlifts and dumbbell hang snatches. We can aim to break these into 2-3 sets from the very beginning. Really strong scores for this workout are 3+ rounds, with most scores hovering in the mid 2’s. This means that rounds are taking anywhere between 5-6 minutes to complete. Pace accordingly on all movements to stay consistent across the 16 minutes.

Dumbbell Hang Snatches

  • 2 Sets: 15-15
  • 3 Sets: 10-10-10


  • 2 Sets: 9-6 or 8-7
  • 3 Sets: 5-5-5 or 6-5-4