W.O.D. Friday 9/13/19


W.O.D. Friday 9/13/19


“Success is not owned. It’s leased. And rent is due every day.” – J.J. Watt

Having a “chip on your shoulder” is a known as an edge. As if the athlete has more to prove given his or her circumstances than the next one. But as soon as success is reached, that edge… it disappears.

We don’t own success. We have to work for it every day. If we cross a thousand finish lines, let’s establish thousand more. Not for any other reason than the unstoppable fiery purpose behind… To find the next best version of ourselves.

Rent’s due.

Strength – 15 minutes

Use this progression for bench press repetitions as you record the 3 scores that are marked.

7 – 5 – 3* – 2 – 2* – 1 – 1 – 1*

Conditioning WOD -18 min cap

4 Rounds for time of…
15 Ring Dips
25 Ball Slams 30/20
35 Double Unders

*Ring dips – RX means locking out at the top and then going deep enough that the chest/shoulders touching rings at the bottom. Scale with feet on the ground or a band across the rings

*Ball Slams – as long as the ball travels completely overhead head then it counts. Drop and pick back up as you see most efficient for you.

*Jump Rope – Choose a variation on the rope that allows you to complete the allotted reps in under 1 minute

Elbows & Hands
On the jump rope, let’s focus on keeping the elbows behind the torso. Sending the elbows back places the hands right where we want them – in front of the pockets. One thing to avoid here is letting the hands or the elbows get outside shoulder width. It shortens the rope and is more taxing on the shoulders. The final thing on the hands is making sure the hands are loose and relaxed. If we have a super tight grip on the handle, we can’t rotate from the wrist and have to do so from the shoulders. We’ll practice by making small circles with the hands in front of the pockets during movement prep.

Movement Prep
30 Seconds Slow Wrist Rotations
30 Seconds Single Unders
20 Seconds Faster Wrist Rotations
20 Seconds Double Under Practice

Movement Subs
Reduce Reps  
60 Single Unders
1 Minute of Practice