W.O.D. Wednesday 11/13/19


W.O.D. Wednesday 11/13/19


“People fail to achieve mastery, not because they aren’t talented, but because they aren’t disciplined.” – Daniel Pink

Our greatest strength as humans: Malleability.

Like playdough, the human being can mold and remold to whatever it desires. It’s incredible when you really think about it.

Yet over time, we can forget that, and say things like “I’m too old for that”, or, “I’ll never be able to do that”. Our playdough stays in a certain form for so long, it hardens. And we can barely move it, if at all.

However, with a single droplet of water at a time, one can start to soften the playdough. The playdough moves again, restored.

We must remember that playdough will always be playdough. We just need to bring the discipline, patience, and hard work… and we’ll take the shape of whatever we seek to be.

Strength – 15 minutes

Build to Heavy Complex from the rack:
1 Pausing Back Squat (3 Seconds)
1 Back Squat

  • Athletes will have 15 minutes to build to their heavy complex of 2 back squats, 1 pausing and 1 regular
  • More important than weight lifted is sticking to the 3 second pause on the first rep
  • Athletes can use their buddy sharing the bar to count out loud for them

Conditioning WOD – 15 min cap

3 Rounds For Time of…
30 Slamballs (30/20)
20/14 Calorie Bike
10 Single KB Box Step-ups (Each Side R/L=1)

Kettlebell: 70/55
Box: 24/20


  • We’ll give 15 minutes for the strength piece and 15 minutes for the conditioning piece in today’s two part workout


  • Athletes will build to a heavy complex out of the rack to start things out
  • The first rep requires a 3 second pause in the bottom, while the second rep requires no pause


  • The standards for the slamball are hands above the head and slamming the ball on the ground, not dropping it from overhead
  • Athletes should choose a weight here that they can complete the 30 reps unbroken when fresh and within 3 sets during the workout


  • Athletes will use a single kb for the box step-ups
  • You can hold the kb however is most comfortable for them
  • We’ll alternate legs every rep for a total of 20
  • Athletes should choose a weight here that they won’t have to break at all during the workout
  • Adjust weight or box height at needed


  • If short on bikes, stagger athletes on movements
  • If unable to Bike, complete one of the following:
  • Equal Calorie Row

Swing vs. Pull
The slamball can be pretty taxing on the arms if we bend the arms early. To help avoid unnecessary arm fatigue, we can think about performing a subtle Russian kettlebell swing type motion with the ball. This allows athletes to keep the arms straight until the hips give the ball some weightlessness. Hips first, then bend the arms.

Front Leg
The right weight is the one that allows athletes to straighten the front leg all the way before putting the other leg down. What we want to avoid here is a “two leg step-up”. Choose a weight and/or height that allows for full extension of the front leg first.

Switching Legs
The most efficient way to switch legs on the box is to make the first one on the first one of. For example, if athletes step up with the right leg, they will step down first with the right leg. This allows them to quickly tap the left leg on the ground before putting it on the box.

Fast Out of the Hole
The pausing back squat is designed to take the “bounce” out of the movement. That being said, athletes have to be aggressive out of the bottom to stand up the weight. Let’s try to get from 0 MPH to 100 MPH after the three seconds pause. Fire up fast out of the hole to overcome the pause. This will carry over nicely to the second rep where there isn’t a pause at all.


  • With 90 slamballs total, some planned breaks can help with consistency across the 3 rounds
  • This 2-3 sets here with a short break between
  • 2 Sets: 15-15 or 20-10
  • 3 Sets: 10-10-10 or 12-10-8


  • Being able to push the bike is helpful, but only if we hold a pace that enables us to not stop on the box
  • Find the fastest pace that still allows for “unbroken sets” on the box


  • Try to keep moving without stopping on the box
  • Knowing there are some planned breaks coming on the ball can be helpful motivation to not stop during the 20 reps
  • Switching legs every rep also enables one side to rest while the other works

Extra Work ( 2 choices)

*These workouts will be programmed occasionally (2-3 times a week) and 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.

Interval Training
3 Rounds, each round for time…
21/15 Calorie Row
21 Thrusters (75/55)
Rest 3 minutes between each round


Gymnastics Conditioning

On the 3:00 x 4 Rounds:
2 Rope Climbs (15′)
15 Kettlebell Swings (70/55)
30 ft handstand walk