W.O.D. Wednesday 1/20/21

19
Jan

W.O.D. Wednesday 1/20/21

DAILY MINDSET
“If you can’t fly, then run. If you can run, then walk. If you can’t walk, then crawl. But whatever you do, you have to keep moving forward.” – Martin Luther King Jr

Comedian Jerry Seinfeld had a daily practice, which was a promise to himself. To “never break the chain”.

Every day, Jerry promised himself that he would write a joke, every single day. The length, the topic, and even how funny it was came second to the fact – that it was completed. Some days the jokes were incredibly funny. Other days, hardly. Some jokes were long, some were barely a sentence. But he “never broke the chain”.

What Jerry was doing, was committing himself to make forward movement, every, single, day. Some days it was inch, and some days it was a mile. And this seemingly simple practice, to place tangible action into every day, resulted in one of the greatest comedians of his time.

As Martin Luther expresses, it’s not about the magnitude of the progress. All that matters, is that we’re moving forward.


Strength – 16 minutes

Every 2 minutes on the minute complete 1 complex, building in weight…

3 Deadlifts + 2 Hang Power Cleans + 1 Push Jerk


Conditioning WOD – 15 minutes

As many rounds + reps as possible in 15 minutes of…
12 Box Overs (24″/20″)
12 Deadlifts (155/105)
9 Bar-Facing Burpees
9 Hang Power Cleans (155/105)
6 Strict Pull-ups
6 Push Jerks (155/105)

WORKOUT BRIEF [0:00 – 5:00]
DESCRIPTION

  • We’ll alternate between bodyweight and barbell movements in this threshold workout
  • Your score today is total rounds and reps completed
  • The intended scoring range is between 3-4 rounds

BARBELL MOVEMENTS

  • Use one barbell weight for all 3 movements
  • Choose a weight based on the hang power cleans and push jerks
  • This weight should allow you to:
  • Complete the Hang Power Cleans in 2 sets
  • The Push Jerks in 1 set

BOX OVERS

  • There is no need to stand to full extension at the top
  • We recommend jumping down or stepping down instead of rebounding

BAR FACING BURPEES

  • Like the boxovers, you do not have to stand to full extension when jumping over the bar

STRICT PULL-UPS

  • If you have 10+ strict pull-ups, complete this station as written
  • Complete a modification if you’re not there yet

GENERAL WARM-UP [5:00-12:00]
30 Seconds Each
Box Step-ups Video
Active Samson Video
Push-up to Down Down Dog Video
Active Spidermans Video
Shoulders Taps Video
Glute Bridges Video
Single Leg Glute Bridges (Each Side) Video
Glute Bridge Walkouts Video

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

DEMO VIDEO: Click Here

MOBILITY [12:00-18:00]
Child’s Pose on Box: 1 Minute
Video

Front Rack Stretch: 1 Minute
Video

Forearms Stretch on Box: 1 Minute
Video

Kneeling Hamstring Stretch: 1 Minute Each Side
Video

TEACHING [18:00-25:00]
NON-BARBELL MOVEMENTS
The Feet

  • The focus on our non-barbell movements will be simplified to the feet
  • Here is one thing to think about for each:
  • Box Overs: Land with the whole foot on the box
  • Bar-Facing Burpees: Jump with the feet as close to the bar as you can
  • Strict Pull-ups: Feet tight and in front of the bar to stay hollow

Movement Prep

  • 5 Box Overs
  • 4 Bar-Facing Burpees
  • 3 Strict Pull-ups

BARBELL MOVEMENTS
Shin Angle

  • With 3 barbell movements today, we’re going to keep our focus to one thing: The Shin Angle
  • The orientation of the shins can tell a lot about the execution of the list
  • Here’s what we’re after in each of these movements:
  • Deadlift: Vertical Shin (Bar Path)
  • Hang Power Cleans: (Posterior Chain Engagement)
  • Push Jerk: Shins Slightly Forward (Vertical Dip)
  • Check out the Daily Video for more on this teaching point

Movement Prep
With Empty Bar:

  • 5 Romanian Deadlifts
  • 5 “4-Count” Deadlifts
  • 5 Hang Power Cleans
  • 20 Second Dip Hold
  • 5 Pausing Push Jerks (3 Seconds in Dip)
  • Build to Lighter Weight

PRACTICE ROUNDS [25:00-35:00]
1 Round
With Lighter Weight:
4 Box Jump Overs
4 Deadlifts
3 Bar-Facing Burpees
3 Hang Power Cleans
2 Strict Pull-ups
2 Push Jerks

1 Round
With Workout Weight:
4 Deadlifts
3 Hang Power Cleans
2 Push Jerks

STRATEGY + WOD [35:00-60:00]
BOX OVERS & DEADLIFTS

  • Move at a steady pace on the box that allows you to go unbroken on the deadlifts

BAR-FACING BURPEES & HANG POWER CLEANS

  • Find a steady pace that allows you to minimize sets on the hang power cleans
  • This will likely be the most challenging movement of the day
  • Get to at least 5 reps and see how you feel

STRICT PULL-UPS AND PUSH JERKS

  • Your pull will likely be taxed going from hang power cleans into strict pull-ups
  • Break-up the strict pull-ups as needed to go unbroken on the jerks
  • No set is too small here – even quick singles

MODIFICATIONS
DEADLIFTS

  • Double Dumbbell Deadlifts
  • Single Dumbbell Deadlifts Video
  • Odd Object Deadlifts Video
  • Kettlebell Deadlifts

HANG POWER CLEANS

  • Double Dumbbell Hang Power Cleans
  • Single Dumbbell Hang Power Cleans
  • Odd Object Power Cleans
  • Russian Kettlebell Swings

PUSH JERKS

  • Double Dumbbell Push Jerks
  • Single Dumbbell Push Jerks
  • Odd Object Shoulder to Overhead
  • Full Kettlebell Swings

BOX OVERS

  • Lateral Hops Over Barbell (2x Reps)
  • Line Hops (2x Reps)
  • Box Step-ups
  • Double Unders (3x Reps)
  • Single Unders (5x Reps)
  • Jumping Lunges (2x Reps)
  • Reverse Lunges (2x Reps)

BAR-FACING BURPEES

  • Dumbbell Facing Burpees
  • Regular Burpees

STRICT PULL-UPS

  • Reduce Reps
  • Banded Strict Pull-ups
  • Ring Rows
  • Inverted Bar Rows Video
  • Renegade Rows (Equal Reps) Video
  • Dumbbell Rows From Plank Position (Equal Reps Each Side) Video
  • Barbell Bent Over Rows Video
  • Double Dumbbell Bent Over Rows (2x Reps) Video
  • Single Dumbbell Bent Over Rows (2x Reps Each Side) Video
  • Odd Object Bent Over Rows (2x Reps) Video