W.O.D. Wednesday 1/13/21


W.O.D. Wednesday 1/13/21

“Never confuse movement, with action” – Ernest Hemingway

Busy work is our mortal enemy.

“Movement” in the quote above refers to taking care of the pressing and loud items in our day. The emails. The text messages. The bills. Parts that need to be done eventually, but are seemingly far more urgent in the moment than they are in reality. For at the days end, as we climb into bed, the days that were consumed with such busy work leave us feeling the least fulfilled. We may find ourselves saying to ourselves, “What the hell did I do today?”

This is because shear movement does not push us towards our goals. Only action does. Action is premeditated effort, driven by purpose. It’s calculated energy, versus reactive motions. Swimming forward, versus treading water.

This quote urges us to recognize the difference between the two. As we review our recent days, where are we in motion, and where are we in action?

Olympic lifting Accessory -10 minutes

On the Minute x 10 Sets:
1 Pausing Overhead Squat

Pause 10 Seconds in Bottom


  • Athletes will complete a 10 second pausing overhead squat every minute for 10 minutes
  • The goal in the pause is to stay active with the upper body and lower body as we sit just below parallel
  • With the long pauses, the weights here aren’t intended to be very light
  • Athletes should start light and only build if the weight support good positioning
  • Think of this as a positioning primer for the overhead squats to come in the workout
  • This is a great opportunity to identify and correct faults in the overhead squat for coaches, as we’re moving slow and there is rest time built in

Conditioning WOD – 22 minute cap

For time complete…

21-15-9 reps of…
Overhead Squats (95/65)
Toes to Bar

Directly Into…

Thrusters (95/65)
Chest to Bar Pull-ups

EXTRA WORK (before or after class)

Strength Stamina

5 Rounds Not For Time:
5 Deadlifts (75% of your 1 rep max)
5 Bench Press (75% of your 1 rep max)