W.O.D. Friday 9/6/19


W.O.D. Friday 9/6/19

Strength -15 minutes

Build to Heavy Set of 5 Strict shoulder presses (from the rack)


“Don’t bunt. Aim out of the ballpark.” – David Oglivy

One of the most dangerous things we can do in life: to dream too small.

What stops dreamers from dreaming, is fear.

We can convince ourselves that we don’t have what it takes. That we’re not ready yet. That we’re too young or too old.. This fear, in and of itself, is the dream killer. It’s a self-fulfilling prophecy from that point forward, as we can’t accomplish what we can’t believe.

It doesn’t start with the dream. It starts with the belief. The belief that we deserve to step up to the plate, and put the ball over the fences.

Conditioning WOD – 15 minutes

As many rounds + reps as possible in 15 minutes of…
60 Double Unders
30/24 Calorie Row
15 Power Cleans (115/85)

*We’re looking for weights and variations that allow athletes to complete 2+ to 3+ rounds


  • Choose a weight that you’ll cycle for 3-5 reps at a time


  • Choose a jump rope variation that you can complete in 2 sets within the workout


  • If short on rowers, place 18 minutes on the clock and stagger heats by 3 minutes

Movement Substitutions

  • Reduce Reps
  • 90 Single Unders
  • 1 Minute of Practice

The 3 Positions
Let’s break down the 3 positions on the rower. Rowing is equal parts technique and effort. You can get a lot more out of your effort if you have sound technique. Breaking the row down into it’s 3 parts can help athletes improve their technique and maximize their efforts.

Movement Prep
30 Seconds Just Legs
30 Seconds Legs + Lean
30 Seconds Full Stroke (Easy)
30 Second Full Stroke (Moderate)


  • Choose paces and break-up strategies that you see yourself maintaining past the 10 minute mark of the workout
  • With most scores likely hovering around the 3 to 3+ rounds, we’re looking at 4-5 minute rounds


  • Choose the option that keeps the barbell moving as much as possible:
  • Singles
  • 5 Sets of 3
  • 3 Sets of 5
  • 8-7
  • 6-5-4
  • 5-4-3-2-1


  • 1-3 sets on the rope (60, 30-30, 20-20-20)
  • Move at a moderate row pace that allows you to attack the barbell