W.O.D. Wednesday 10/9/19


W.O.D. Wednesday 10/9/19


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“I would rather die on my feet, than live on my knees.” – Emiliana Zipada

What if we never reach the finish line?
What if, as sobering as the thought may be, we never reach our dreams?

Would it change who you are today?
Would we look back at our goals, and shoot lower? Change our dreams? To something, easier?

Even if we somehow knew how it would all pan out… we wouldn’t change a thing. Life isn’t about tip-toeing through with safety and assurance. It’s about chasing after what you believe in. The process builds the character – not the achievement.

We choose to live on our feet.

Conditioning WOD

For Time:
Buy-In: 1 Mile Run

21-15-9 reps of…
Deadlifts (225/155)
Box Jump Overs (24/20)
Toes to Bar

Buy-Out: 21/15 Cal Bike


  • We have a simple triplet workout sandwiched between a 1 mile run buy-in and bike buy-out
  • Complete a 1 mile run, then the full 21-15-9, then another mile run to finish things out
  • Looking for a longer workout that takes between 22-32 minutes


  • Choose a weight on the deadlift that you could complete the set of 21 unbroken when fresh


  • Choose a toes to bar variation that you could complete the set of 21 in 1-2 sets when fresh


  • There is no need to stand to full extension on the box jump overs


  • If unable to run, complete one of the following:
    2000/1600 Meter Row
    5000m Bike

First One, Best One
Coming off the deadlifts, you can get a little jumping start into the first box jump over as you walk over to the box. The first one is always the hardest, so getting more momentum into it can allow you to “float up” on the first rep.

Hips Behind the Bar
To find a good rhythm on toes to bar, we can think about getting the hips behind the bar in the back swing of the kip. This requires an active press down with the lats as the legs come up.

Movement Subs
Reduce Reps
Feet as High as Possible
Knees to Elbows
Knees to Chest

Hips Through the Bar
To lock out these deadlifts quickly, we can think about sending the hips through the bar once the weight passes the knee. This is a better option than continuing to stand with the hips behind the bar.


  • These two movements aren’t about big sets, rather about minimizing time spent not moving
  • Consider breaking these into quick sets from the round of 21 to limit excess resting:
    1 Set: 21
    2 Sets: 12-9
    3 Sets: 7-7-7
    4 Sets: 6-5-5-5

1 Set: 15
2 Sets: 8-7
3 Sets: 5-5-5

1 Set: 9
2 Sets: 5-4
3 Sets: 3-3-3


  • Unlike the deadlift and toes to bar, we’ll always be moving on the box overs and running
  • These two movements are all about finding the right speed to work with
  • If we knew we had to string together big sets on the bars, these would naturally have to slow down a bit
  • However, we can move a little quicker through these two movements if we choose to go with quick sets on the toes to bar and deadlifts


*Extra Work workouts are for those athletes in the gym who want a little bit more outside of class to help them be more competitive in the Open or other competitions. These pieces are typically higher skill and are intended to be completed before or after class.

Breathing – 10 min
*You can always use one of the other clocks in the gym if needed for extra work.

Every 2 minutes complete…(5 rounds)
200 Meter Run
10 Strict Pull-Ups

Challenge…perform the running portions of this workout using only nasal breathing. Inhale and exhale through your nose, and if you find that you’re unable to do so, slow things down until you can regain your nasal breathing pattern. When you get into the gym for the pull-ups, breathe however enables you to move through quickly, but once you start running again, work to resume nasal breathing as quickly as possible.

Nasal breathing, as opposed to mouth breathing, has another important advantage, especially for effective and efficient exercise: It can allow for more oxygen to get to active tissues. That is because breathing through the nose releases nitric oxide, which is necessary to increase carbon dioxide (CO2) in the blood, which, in turn, is what releases oxygen. Mouth breathing does not effectively release nitric oxide, which means the cells are not getting as much oxygen as through nasal breathing, which could lead to fatigue and stress.