W.O.D. Wednesday 12/23/20


W.O.D. Wednesday 12/23/20


-Thursday, Dec 24th Christmas Eve – 4:45/6am, 9am, Noon
-Friday, Dec 25th Christmas Day – All Classes Closed
-Saturday, Dec 26th – All Classes are open and on normal Saturday schedule
-Thursday, Dec 31st New Year’s Eve – All Classes are open EXCEPT the 6:30/7:30PM WOD
-Friday, Jan 1st New Year’s Day – Offering classes only at 9am, Noon, 4:30PM, 5:30PM, 6:30PM    *Childcare included at typical times (no noon childcare)
-Saturday, Jan 2nd – All Classes are open and on normal Saturday schedule

Strength – 20 minutes

Find a Heavy Set of 3 Power cleans (touch n go)


  • Athletes will have a long 20 minute to build to a heavy triple
  • The goal here is to start light and gradually build up
  • This is the best time to see and correct movement before the high intensity workout that follows
  • Make it a goal to get around to each athlete once or twice during this piece

“If you aren’t going all the way, why go at all?” – Joe Namath

The most powerful force in the world is our full commitment. The “man-on-fire” mentality. Simply undeterred by any circumstance.

A lack of commitment on the other hand… is the opposite. It’s one of the most dangerous things in the world.

If we are going to fall flat on our face in trying something… then we are going to fall flat on our face. All too often we can’t control that outcome. If the ocean water is cold, whether we go in slow or fast, it’s not going to matter. Shits going to be really, freaking, cold.

So let’s commit to something together. No matter what, we sprint into the water. That our standard is full commitment, in everything we do. We don’t just flirt with the idea of doing something. We go all in.

We sprint into the water.

Benchmark WOD – “Black and Blue” – 12 min cap

5 Rounds for time of…
10 Power Cleans (135/95)
10 Burpees

WORKOUT BRIEF [0:00 – 5:00]

  • Power Cleans are featured in both parts of today’s training
  • We’ll work barbell cycling to start by building to a heavy set of 3 “touch-and-go” power cleans
  • Climb to a weight that balances load with solid technique
  • This is designed to be a sustained sprint that takes around 4-10 minutes to complete


  • The weight in “Black and Blue” should be something you can cycle for touch-and-go reps
  • Choose a weight that allows you to clear each set of 10 in under 1 minute


  • There are traditional burpees
  • With this being a benchmark workout, look to maintain high standards so scores are accurate when re-testing down the line

GENERAL WARM-UP [5:00-12:00]
40 Seconds Each
Active Samson Video
Shoulders Taps Video
Active Spidermas Video

30 Seconds Each
Single Leg Glute Bridges Video
Glute Bridges Video
Glute Bride Walkouts Video

20 Seconds Each
Plate Hops Video
Jumping Lunges
Jumping Air Squats

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

MOBILITY [12:00-15:00]
Forearms Stretch: 1 Minute

Front Rack Stretch: 1 Minute

Pec Stretch on Wall: 30 Seconds Each Side

TEACHING [15:00-20:00]
Barbell Cycling

  • We’re barbell cycling in both pieces today
  • There are a few things that we can focus on that will make a big difference
  • 1. Grip: Utilize the hook grip to maintain a secure hold on the bar and to maximize lower body extension
  • 2. Back: Maintain a natural arch in the back to keep the bar high up on the body
  • 3. Hips: Start with the hips above the knees and brush them back on the return to the ground
  • Check out the Daily Video for more on all three of these points

Movement Prep

  • 30 Seconds Romanian Deadlifts (With Hook Grip)
  • 5 High Hang Power Cleans (Pockets)
  • 5 Hang Power Cleans (Above Knee)
  • 5 Power Cleans (Mid-Shin)
  • 3 Power Cleans (With Lighter Weight)

PRACTICE ROUND [40:00-45:00]
2 Rounds
With Workout Weight:
4 Power Cleans
4 Burpees

STRATEGY + WOD [45:00-60:00]

  • With this being a 4-10 minute effort, let’s look to bring a high intensity today
  • If you’re strong on the barbell, look to complete large, potentially unbroken sets today
  • If you know the barbell is going to catch up as some point, start each round with a touch-and-go set followed by quick singles to finish out the 10 reps
  • Burpee speed depends on how comfortable you are on the bar
  • The goal is to move at the max pace that allows you to sustain your plan on the power cleans
  • If the barbell is a no-brainer, cycle these quickly
  • If the barbell will be a grind, slow these down a bit while continuing to move forward


  • 15 Double Dumbbell Power Cleans
  • 20 Single Dumbbell Power Cleans (10 Each)

Extra Work


Build to a heavy 2 rep push press using this progression (off the rack)

*2 scores here. Set 4 and set 6. (no slacking until the last set. get some work in throughout)

4 – 3 – 2 – *2 – 2 – *2