W.O.D. Wednesday 11/20/19


W.O.D. Wednesday 11/20/19


“I don’t like that man. I should get to know him better.” – Abraham Lincoln

Perspective is everything.

A situation we can all relate to from some point in our lives, is poor first impression. An introduction to someone who… you’d rather not spend another second on. After the interaction, you want to distance yourself as far away as possible. Yet, life puts us right back next to them, not by choice, but by chance.

And we talk. And we strike some common ground. And we understand. We may not be close friends, but the brief amount of time we spent with them afforded us the chance to better understand their perspective.

Next time we find ourselves feel the wave of animosity towards someone, remind ourselves… we just need to get to know them a little bit better.

Strength – 15 minutes

Build to Heavy Single PAUSING Overhead Squat (3 second pause at bottom)


  • Athletes will have 15 minutes to build to a heavy single pausing overhead squat out of the rack
  • A couple things to note logistically:
  • Knowing athletes will probably be push jerking the weight from the back rack as it gets heavier, it may best to practice that from the beginning with the lighter weights
  • As the weight increases, it is safer for athletes to drop the weight to the ground in front of them as opposed to returning it to the back rack
  • Athletes can have their buddies on the rack keep them accountable for the 3 second pause by counting out loud

As many rounds + reps as possible in 16 minutes of…
15 Overhead Squats 135/95
30 Double Unders
15 Deadlifts 135/95
30 Double Unders


  • The Overhead Squat is the focus of today’s two part workout
  • Looking for athletes to choose weights and variations that allows them to complete 2-3+ rounds today


  • In the strength portion, athletes will build to a heavy pausing overhead squat out of the racks
  • Athletes will pause for 3 seconds in the bottom position before standing
  • Within the workout, there are no pauses
  • Athletes can choose a lighter weight that allows them to complete the 10 reps in 2 sets


  • The deadlift is intended to be very light today
  • Unless there is a big difference in weights between the overhead squat and deadlifts, let’s try to use one barbell today


  • Athletes can choose double under variation that allows them to complete the 30 reps in no more than 40 seconds
  • Reduce Reps
  • 40 Seconds of Practice
  • 45 Single Unders (1.5x)

Elbows Back
To set up for the double under, we can simply think about bringing the elbows back until the hands are directly in front of the hip bones. With the hands and elbows close to the body, we have better control of the slack and keep the rope as long as possible. The further the hands are from the body in any direction, the easier it becomes to trip. It is common here for the hands and elbows to move away from the middle of the body. Keep the elbows back and hands in front of the hips.

Movement Subs
Reduce Reps
45 Single Unders (1.5x)
30 Seconds of Double Under Practice

Elbows Back & In
Keeping the elbows close to the outside of the legs and tight to the center of the body can help improve the quality and efficiency of the deadlift. Keeping the hands tight to the outside of the legs means the elbows are also close and the arms are longer. When the arms are longer, athletes don’t have to reach far down to the ground or stand up any more than they need to with the weight. This can help them maintain a more solid back position. Keeping the elbows back and close to the center of the body means athletes have better control of the load. Just like the cleans earlier in the week, don’t let the weight get too forward on the body. Feel the steel.

Elbows Down
During the overhead squat, let’s think of pointing the elbows down towards the ground. This position means that the shoulder are externally rotated and can better support the weight overhead in a safe position. When the elbows point towards the back of the room, it likely means the shoulders are rolled forward in a less than ideal position.


  • We can center all our efforts around the overhead squats today, as they are likely the most challenging movement
  • Lets aim for 1-2 sets here throughout the workout
  • 1 Set: 10
  • 2 Sets: 5-5 or 6-4


  • Approach these two movements in a way that allows you to complete the overhead squats in 1-2 sets
  • It is better to break these up more in order to break the overhead squats up less
  • These two movements are also much easier to break than the overhead squats
  • Take one break on the rope and a few breaks on the bar as needed
  • **Double Unders: **
  • 1 Set: 30
  • 2 Sets: 15-15 or 20-10
  • **Deadlifts: **
  • 2 Sets: 5-5 or 6-4

Extra Work

*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.

Single Arm Dumbbell Work
3 Sets Each Side: (you choose the weight)
7 Single Arm Dumbbell Bench Press
7 Single Arm Dumbbell Bent Over Row