W.O.D. Monday 8/12/19


W.O.D. Monday 8/12/19


“Leadership is not about being in charge. Leadership is about taking care of those in your charge.” – Simon Sinek

What defines a leader? Is it promotion, titles, or status? We realize that is not the case.

We’ve all met others at some point in our lives that were, title wise, on an identical level. Both been students in school, teammates on a sports team, or co-workers in a job. Yet something set them apart. We don’t remember them for what they said or did, but instead, for how they made us feel.

There’s a line that’s been said a million times over.
“Why did you do it?”
“Because he (or she) would have done it for me”.

True leadership is not a title.

Strength – 15 minutes

Build to Heavy Set of 3 Thrusters

  • Reps coming from the floor, so should be something you can clean up
  • You can squat clean the first rep, but a power clean might help you stay more balanced at the start
  • You can pause in the front rack if needed before going into the squat to slow down the heavier weights

Conditioning WOD – 14 minutes

*For those who came to Saturday’s workout, I’ve written double unders again to help you drill them even further than what you did on Saturday. Go get it!

As many rounds + reps as possible in 14 minutes of…
5 Heavy Thrusters 155/105
30 Double Unders
15 Chest to Bar Pull-ups
30 Double Unders

Rope Path
Our focus on each movement is the path the object takes. On the double under, we want to keep the shoulders from moving so the rope hits the same spot on the floor every time. If the rope consistently hits the same spot, we know how to better time up the movement. If the shoulders are moving back and forth or out to the side, we have to do a lot of adjusting during the movement. Find a spot on the ground about a foot in front and try to hit it every time.

Movement Prep
20 Seconds Single Under Practice
20 Seconds Double Under Practice

Movement Substitutions
Reduce Reps
45 Seconds of Practice
45 Single Unders

Body Path
The chest to bars are a little different. The kip is a shoulder driven movement, so unlike our other movements we want the shoulders to move. The shoulders job in the kip is to actively pull the body through and push the body away. We’re able to maintain a better rhthym leading with the shoulders as opposed to the hips.

Movement Prep
10 Scap Pull-ups
10 Kips Swings
1-3 Strict Pull-ups
3 Pull-ups
3 Chest to Bar Pull-ups

Movement Substitutions
Reduce Reps
Jumping Pull-ups
Banded Pull-ups
Ring Rows

Bar Path
With the thruster, we can use the shoulders to guide the bar on the same path the whole time. This path we are looking for is right over the middle of the foot on the squat and the press. We can also think about keeping the bar in line with the ears, as it ends up being the same part of the body. The closer it is to the middle of the body, the more control we will have of the weight. Especially at the heavier weights today, we’ll be more successful by centering the weight.

Movement Prep
5 Front Squats
5 Strict Press
5 Push Press
5 Thrusters


  • Not about going big, rather finding something you can maintain for 14 minutes and minimize time spent not moving
  • Just get started with the first set of the next movement upon transitioning
  • Getting that first set done and taking your break after is mentally powerful


  • Shoot for 2-3 Quick Sets:
    • Thrusters 5, 3-2, 3-2-1… Chest To Bar 8-7, 6-5-4, 5-5-5


  • Shoot for 1-2 Quick Sets:
    • 30, 15-15, or 20-10