W.O.D. Saturday 3/2/19


W.O.D. Saturday 3/2/19

“Don’t judge each day by the harvest you reap, but rather by the seeds you plant.” – Robert Lewis Stevensen


  • 5 round interval workout
  • Rounds begin on the 0:00, 4:00, 8:00, 12:00, and 16:00
  • We’ll record all five scores today
  • Final score is slowest interval


  • Choosing a weight we could do 21+ unbroken when fresh
  • All rounds should be unbroken today


  • Shoulders square to the bar during burpee
  • Two foot jump and land over bar


  • 15/12 Calorie Row or Ski Erg


  • Stagger by 2 minutes if short on bikes for groups of 26 or less OR with larger group, have 3-4 groups and have RX athletes start with deadlifts and work down like shown, and scaled athletes start with bikes or another machine and then work backward to burpees then deads
  • If short on space, complete lateral bar burpees instead

Conditioning WOD – 20 minutes (if staggering allow more time)

5 Rounds, start each round on the 4:00:
9 Deadlifts 225/155
12 Bar Facing Burpees
15/12 Calorie Bike
*Slowest round is score for the day

Toes & Belly
A ball rolls faster down stairs than a slinky does. This is because the ball is one rigid object, where the slinky has a bunch of different parts.

When our body is loose and we roll down one vertebrae at a time on the burpees, we move like the slinky. When our toes are planted on the ground and our belly is tight, we’re able to move faster like the ball.

The tighter we stay, the faster we can move. In a slower paced workout, the slinky method may be the better option. In a faster paced workout like today, we want to stay tight and move with a purpose.

Hips Above Knees
When setting up for the deadlift, we want the hips to be positioned above the knees with a flat back. This position also allows for a vertical shin. When the shin is relatively straight, we have an easy path for the bar to follow.

If the hips are set up too low, the shins will move forward and this path becomes difficult. This setup resembles more of a squat that a hinge and puts more strain on the lower back. Let’s take the path of least resistance and start with hips above the knees.

Shrug Down
In the setup, we talked about having a flat back. A big part of maintaining a flat back is the upper body, as that is what connects athletes to the weight. The goal with the upper body is to keep it rigid and unmoving. The lats and muscles of the upper back are responsible for keeping the upper body from flexing forward.

We can think about actively shrugging down and in to keep the upper body in the same position throughout the lift. Feel this out without the bar in the hands. *It is easier to use the lats when the shoulders are shrugged down and in rather than when they are shrugged up and forward.


  • Make the first round the slowest
  • If we start a little slower, we are in control mentally and physically
  • If we start way too fast, we lose some control by entering the panic zone early
  • Look to improve a little bit each round


  • Go unbroken on the deadlifts from the beginning
  • We’re coming off rest, so athletes will be ready for these


  • Moderate paced, smooth burpees
  • Speed here is less important than the bike

BIKE (or other machine you may do)

  • Finish strong on the bike
  • This is likely the movement that decides what our time will be each round
  • Increase wattage or RPMs with each round