W.O.D. Monday 4/8/19


W.O.D. Monday 4/8/19


“Rome was not built in a day.” – John Heywood

This is an old adage that speaks to the time it takes to build something great.

And it’s indeed an accurate statement, and a healthy outlook on mastering a skill or craft. However, the critical message is less about how great things take time, and more, about the importance of laying the next brick.

We can become consumed with the idea of “making it”. Finishing Rome. And in so, we don’t place the value in the next brick being laid. With one eye on the prize, we only have one eye for the journey.

The call to action is not to build our dreams today, but, to place down the next brick. Every day, for years, if it takes us so. But we won’t miss a day. Until, we have your empire.

Olympic Lifting/Skill Work – 12 minutes

Alternating minutes for 12 minutes (6 Rounds):
Odd Minutes – Working to a max complex of 1 power clean + 1 Front Squat + 1 Push Jerk (No split jerk)
Even Minutes – 5 Ring Muscle-Ups

*Your score will be the max weight you completed on the complex, with either an RX or scaled written next to it, based on whether you completed ring MUs as written or not. If you completed any other variation outside of the ring muscles ups, you will need to put this score in the scaled category with your weight, and then write in the notes what you did each round. Also if you do any of the work outside of any minute it wouldn’t “count”. Make sure to stay within the minute on each lift and pull-up.

*Scale ring MUs based on you current ability with 45 seconds of ring progressions, 5 bar MUs, 10 chest to bar pullups, 10 pullups, 10 jumping or banded pullups, or 10 ring rows

Conditioning WOD – 20 min cap

4 Rounds For Time:
400 Meter Run
3 Rounds of “Macho Man” (135/95)

1 Round of Macho Man:
3 Power Cleans
3 Front Squats
3 Push Jerks

*If you do not complete all the work within the time cap, please add 1 second for each rep not completed to the time cap (ex- 20:08 for 8 reps not completed)


  • Barbell weight should be something you can complete at least 3 complexes without putting the weight down
  • Looking for power cleans to be the pacer, with the front squat and push jerks to be completed unbroken each round


  • Use the running path down the sidewalk of the building through the grass and onto the street. The coaches will mark. Watch your step and run at your own risk if you do so. If unable to run, or would like to sub with a movement, you can complete either 1200m Bike or 500m row

Foot Strike
Here’s a quick test. Try hopping in place on the middle of the foot or the heels for a few seconds. Now try hopping in place from the forefoot. Which one was more pleasant? Which one was more bouncy? Most everyone would say the front part of the foot. That being said, we can probably guess that it would be most suitable for athletes to land on the wide front half of the foot.

Doing so absorbs shock and keeps athletes foot on the gas. When athletes land on the midfoot or the heels, it can put a lot of pressure on the joint and quite literally cause us to put on the brakes. We run slower and with more risk when this part of the foot hits the ground first.

As we run today, let’s bring some attention to how the foot is striking the ground. Keeping the foot relaxed can help the front half strike first. If we tense up, the foot flexes up and reveals the heel. We’ll practice relaxing the foot and hopping in movement prep.

Movement Prep Ideas
Hopping Test: 10 Hops on the Heels, 10 Hops on the Front Foot
Hop to Run: 10 Hops in Place, 10 Hops With Lean Forward, Run Up/Back rig to rig
Relaxing the Foot: 5 Foot Contract & Relaxes (each side, holding onto a wall or post for support) + Run up/back rig to rig keeping Feet Relaxed

Weight Balanced
The barbell movements are quite the opposite of our run. The difference between the two is that on the barbell, the weight is moving straight up and straight down, where we are moving forward on the runs. If we are purely on the front of the foot for the cleans, squats, or jerks, the weight is going to go forward. We know that forward is not where we want the weight to be.

In order to keep the weight balanced over the middle of the body, we have to equally grip the floor with the toes and the heels. Try to apply equal pressure into both halves of the foot on every movement. Feel the heels, feel the toes. If we’re doing it right in practice, it should feel like the feet are working really hard.


  • Power Cleans are the pacer of the three movements
  • Best option is likely to complete 3 singles followed by 3 unbroken front squats and push jerks
  • To help pace out the rounds, treat this as 27 reps total and not just 3 sets of 3 at each movement


  • Avoid sprinting the first 400 meters
  • With the barbell work, we can treat this as if we were going for a two mile run
  • Get out the door and just move for the first 100
  • Increase speed slightly for middle 200-250
  • Drop down a tad for last 100-50 for a quick transition to the bar