W.O.D. Monday 9/28/20


W.O.D. Monday 9/28/20

“When are closed to ideas, what we hear is criticism. When we are open to criticism, what we get is advice.” -Simon Sinek

Our immediate temptation when we receive feedback can be to defend. And often, this defense can be so strong, that it deafens us to any potential upside. We literally close it off, not because the actual information isn’t useful… but because we allowed our emotions to get in the way.

Next time we receive feedback, let’s listen. As obvious as that sounds, there will be a temptation to start to formulate a response, a justification, or an argument. If we are doing that, we aren’t listening.

Strip away the emotion, recognizing that someone has stopped their day to provide us with thoughts that could only make us better.

Conditioning WOD -Running 28 minute clock

Every 4 Minutes x 5 Rounds:
30 Air Squats
15/12 Calorie Machine
7 Clean and Jerks (115/85)

then 20:00 – 28:00 – Find a 1 rep clean & jerk

WORKOUT BRIEF [0:00 – 5:00]

  • In this interval workout, we’ll complete the 3 listed movements for time and then rest with whatever time remains in the 4-minute window
  • New rounds begin every 4 minutes [0-4-8-12-16]
  • Record your times for each round, as your final score will be the slowest of the 5 efforts
  • These rounds ideally take 3 minutes or less to complete, allowing for at least 1 minute to recover between


  • Choose a rep number that takes about 1 minute to complete
  • Ensure we’re meeting the full range of motion during this faster movement


  • Choose a light-moderate weight that you can complete for 15+ reps unbroken when fresh
  • Within the workout, we’re looking for touch-and-go sets or very fast singles
  • This station should be cleared in less than 1 minute

Calorie Machine

  • Like the other two movements, this station should take around 1 minute to complete

GENERAL WARM-UP [5:00-12:00]
3 Rounds
30 Seconds Each
Squat to Stands Video
Easy Machine
Wall Squats Video
Moderate Machine
Pausing Air Squats
Faster Bike
Air Squats

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY [12:00-15:00]
Pigeon Pose: 1 Minute Each Side

Front Rack Stretch: 45 Seconds

Slow it Down
We’re going to slow down the air squat and the clean and jerk before the workout begins to really feel out good positioning. Moving slower allows for better focus on points of performance like keeping the heels down, maintaining a neutral spine, and tracking the knees over the toes. We’ll use two movements to drill the air squat:

  1. The Wall Squat
  2. The Plate Counterbalance Squat

Movement Prep
1 Minute Wall Squats
45 Seconds Plate Counterbalance Squats
30 Seconds Slow Air Squats

Slow it Down
We’re going to slow down the clean and jerk and break it down into 3 parts:

  1. Receiving the Clean
  2. The Dip of the Jerk
  3. Receiving the Jerk
    We’ll pause in all of these positions to feel out strong, balanced positions before taking the pauses away for the full movement.

Movement Prep
20 Second Receiving Position Hold
5 Pausing Power Cleans (2 Seconds in Catch)
20 Seconds Dip Hold
5 Pausing Push Jerks (2 Seconds in Dip)
20 Seconds Overhead Hold
5 Pausing Push Jerks (2 Seconds in Catch)


5 Clean and Jerks

PRACTICE ROUND [25:00-30:00]
1 Round
With Workout Weight:
10 Air Squats
5/3 Calorie Machine
3 Clean and Jerks

STRATEGY + WOD [30:00-60:00]

  • With your score being the slowest of the 5 rounds, look to stay consistent across the board today
  • The stations that will have the biggest impact on your round times are the machine and clean and jerks
  • Move at a steady pace on the air squats that allows you to drive hard with the machine on each round
  • Get the machine started quickly, then settle into something moderately fast
  • Once to the barbell, see if you can go for as many unbroken reps as you can
  • If you’re not able to hold on for all 7, immediately transition to quick singles
  • Even in this case, you’re already pretty deep into the total set
  • Write down your score and focus on getting your heart rate down during the rest between rounds



  • 7 Double Dumbbell Clean and Jerks
  • 14 Single Arm Dumbbell Clean and Jerks

Extra Work (Before or after class)

Strict Gymnastics
For Quality:
100% of Max Effort Strict Handstand Push-ups
100% of Max Effort Strict Pull-ups

Rest 1 Minute

80% of Max Effort Strict Handstand Push-ups
80% of Max Effort Strict Pull-ups

Rest 1 Minute

60% of Max Effort Strict Handstand Push-ups
60% of Max Effort Strict Pull-ups

Sets Do Not Have to Be Unbroken