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


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


“Shallow people believe in luck and circumstance. Strong people believe in cause and effect” – Ralph Waldo Emerson

We can choose to believe that life is happening to us, or that we are fully in control.

We could stand by, and wait for life to happen to us. Or, we can choose to believe that we have a say in our own story. That we are the writers of our own script.

Life is a direct reflection of the choices that we make. That the good, bag, ugly, and everything in between is a direct result of our actions. It’s a cop-out to believe that chance is what makes the great, great. If we can train ourselves to truly believe that everything is by choice, opportunity opens.

Strength – 15 minutes

Build to Heavy Set of 3 Bench Press


  • Athletes will have 15 minutes to build to a heavy triple bench press
  • Pair athletes up to ensure that everyone has a spotter at all times
  • Make it your goal to give each athlete 1 piece of feedback on their bench press

Conditioning WOD – 16 minutes

Strict Pull-ups
Bike Calories
Hand Release Push-ups
Row Calories

Tabata: 4 minutes at each station before rotating of 20 Seconds On, 10 Seconds Off.


  • Two-part workout today with a focus on upper body pressing and pulling
  • Complete all 4 minutes at one movement before switching to next
  • For example, athletes will do 4 minutes of :20 on, :10 off on the strict pull-ups before moving to the 4 minutes on the bike
  • The score today is total reps added up across all 4 stations
  • Enter reps at each station into SugarWOD and it will add up your score for you


  • If unable to Bench, complete strict press or push press


  • Choose variations that allow you to complete at least 5 reps on the pull-ups and 7-10 reps on the push-ups within the 20 second windows


  • If Unable to Bike, Complete One of the Following for the 20 seconds:
    • Row Calories
    • Ski Erg Calories
    • 30ft Shuttle Runs
  • If short on bikes or rowers, start athletes on separate stations

Upper Body
The focus on all three of our upper body movements is keeping the shoulders in an active and stable position. This active position on the strict pull-up starts with retracting the scaps or “pulling the shoulder blades into the back pocket”. Establishing this position before the start of each strict pull-up set puts the shoulder in a better position to pull, but also shortens the overall distance of the pull. When athletes “dead hang” at the bottom of each rep, they pull from a further distance and a less stable position.

Movement Substitutions
Banded Pull-ups
Ring Rows

Upper Body
The bench press and the push-up are very similar movements. The first thing we’re looking for with the upper body is to keep the shoulder blades squeezed together throughout the whole movement. We can lose this position by pushing up too far or by rounding the upper back. The second think we’re looking for with both these movements is a vertical forearm position in the bottom. This also ensures athletes are in a safe and leverage position to press their body or the bar.

Movement Substitutions

  • Push-ups: Push-up to Box or Bench
  • Bench Press: Strict Press or Push Press


  • On the strict movements, try to move for the as much of the work window as possible without feeling like you’re hitting a wall
  • Athletes can set a goal number for each of the 20 seconds windows
    • For Example: 5 Reps x 8 Rounds = 40 Total Strict Pull-ups
  • There are some additional strategies that athletes can implement to maximize each 20 second window:
  • Work for 15 of the 20 seconds and then rest for 15 seconds (5 additional seconds)
  • Try to get in 2 quick sets during the 20 second work window (10 on, 5 off, 5 on)
  • Work for all 20 seconds if possible


  • Find a moderate-fast pace that you could see yourself holding for 5 minutes straight
  • Settle into an RPM or Wattage and make it your goal to stay there