W.O.D. Monday 5/20/19


W.O.D. Monday 5/20/19


“When everything seems to be going against you, remember that the airplane takes off against the wind, not with it.” – Henry Ford

We will all face times where it feels like everything is going wrong.
As if the world is coming after us.
In those times, we can go one of two ways. We can either allow the emotions to arise – frustration, panic, bitterness – or, we can remind ourselves of something.

That this moment of adversity, gives us lift. It is how the plane rises. That this feeling, this challenge, is our catalyst towards reaching new heights. We are pushing into uncharted territory, new ground for us, which is precisely why It’s so uncomfortable.

To find excellence, we seek the hard road. We head directly into the wind. We embrace it. We fully recognize, that adversity is the very thing that lifts us towards greatness.

*Reminder that there will no yoga until beginning of June, as our instructor is taking a vacation and small break

Strength – 15 minutes

Find a heavy hang power clean and push jerk (no split jerks)


Conditioning WOD – 16 minutes

8 Rounds for total reps/cals:
40 Seconds of Alt. DB Hang Clean and Jerk 50/35 R/L=2
20 Seconds Rest
40 Seconds Bike Calories
20 Seconds Rest

Score is lowest rep/cal total of all 8 rounds (stay tough!)


  • Double tabata format today
  • Keep a running rep count for each round (clean & jerks + calories)
  • Score is the lowest rep count of the 8 rounds


  • If short on bikes, stagger athletes by 1 minute or start them on different stations
  • If more than 26 athletes and need a 3rd heat and do not have enough bikes complete max shuttle runs (cones 25 ft apart)

Hips vs. Knees
A hip dominant position is safer and has the potential for more power than a knee dominant position. A hip dominant movement pattern involves the hips leading the way back. A knee dominant movement pattern looks like the knees tracking forward before any other body part moves. Hip dominant uses more muscle. Knee dominant uses less. During the “swing” portion of the dumbbell hang clean and jerk, athletes will look to push the hips back while maintaining a soft knee. This will resemble the loading portion of the Russian Kettlebell Swing. We can avoid the excessive knees forward position that neglects to involve the glutes and hamstrings. Hips back, not knees forward.

Flashlights Up
The dumbbell hang clean and jerk is a two part motion. The clean, followed by the jerk. While athletes torsos will angle forward during the clean portion of the lift, we want a nice tall torso for the jerk portion of the lift. A tall torso allows the weight to travel straight overhead and remain balanced over the middle of the foot. If we had a flashlight strapped to the back of our heads for the dip portion of the jerk (also the catch position of the clean), it would be pointed straight up at the ceiling. If we drop the chest or catch the weight with the heels off the ground, that flashlight is likely pointing forward. Point that light straight up and let the weight follow it.

We’re spending a lot of time “pulling” with our lower body, and we’ll even feel it a little in the upper body as well. On the bike, we can use different muscle groups by focusing on more of an upper body and lower body push, relaxing the pulling motion and allowing us to maintain intensity. Push with the feet, push with the arms.


  • Not too much time on each interval, but we’re looking at over 5 minutes at each station total
  • This overall number can help us find a sustainable pace throughout


  • Find a robotic rhythm
  • Not about speed, rather moving steadily for the whole 40 seconds
  • Likely looking at somewhere between 8-12 reps per interval
  • This works out to one rep every 3-5 seconds


  • Pick an RPM or a Wattage goal that you feel like you could hold for 5 minutes straight
  • Make this your target every time you get on the bike