W.O.D. Wednesday 9/18/19


W.O.D. Wednesday 9/18/19


“The man on top of the mountain did not fall there” – Vince Lombardi

When we see the best of the best compete, they seem to make it look effortless. So effortless, they get labeled with terms like “naturally talented” or “gifted”.

But this couldn’t be farther from the truth. As Vince Lombardi writes, they didn’t and fall into excellence by chance.

The hard truth is that they have worked harder than us. It’s not because they were born with it, or because they received it by chance. It’s because they earned it. They climbed the mountain… there’s only one way up.

This isn’t intended to be demoralizing… it’s quite the opposite. It’s empowering. It’s proof that we too can climb, if we so choose to put in the work. That discipline and commitment over time can get us there.

It doesn’t matter where you started. And it doesn’t even matter where you are right now. All that matters, is where you want to go, and how hard you are willing to work for it.

Strength – 15 minutes

Find a heavy 5 rep bench press for the day

Conditioning WOD – 20 min cap

12-9-6-9-12 reps of…
Toes to Bar
Deadlifts (225/155)
Lateral Bar Burpees


  • A down and back triplet workout that should take between 15-22 minutes to complete


  • Choose a toes to bar variation and deadlift weights that you could complete at least the set of 15 unbroken when fresh
  • Within the workout, these should be variations and weights that allow you to complete each round within 3 sets


  • On the lateral bar burpee, you do not have to stand to full extension when jumping over
  • You can step up or jump up out of the burpee, but must have a two foot jump over the bar

The focus today on both the toes to bar and deadlift is lat engagement. On the toes to bar, the lats are responsible for keeping the rhythm of the kip swings. If the lats don’t do their job, we end up swinging all over the place. In the deadlift, the lats are responsible for keeping the barbell close to the body. If the lats aren’t working here, the bar can float away from the body – making the weight harder to control and likely causing athletes to round their backs.

Toes to Bar Movement Subs
Reduce Reps
Feet as High as Possible
Knees to Elbow
Knees to Chest


  • Less is more on the toes to bar and deadlifts, especially since we climb back up to 9 and 12 reps of each movement following the set of 6
  • Breaking these up early on often can help minimize long breaks and excess muscular fatigue
  • The goal is to break these up before hit a big wall in order to come back strong for the next set


  • The goal is to simply find a solid rhythm on the lateral bar burpees
  • The benefit to going smaller sets on the deadlifts and toes to bar is that it helps you keep a good pace on the burpees
  • If you know you’re trying to go for a set of 12 unbroken toes to bar after the burpees, you’re probably going to slow down your burpee pace quite a bit
  • If you know you’re doing sets of 3-4, you can push the pace on the burpees more knowing that you just have to complete a small set