W.O.D. Wednesday 2/6/19


W.O.D. Wednesday 2/6/19


  • The weight decreases, but the reps stay the same across the intervals
  • Goal is not to sprint necessarily, rather move with a purpose for all 5 minutes
  • Scoreboard will be sorted by the lowest number of rounds + reps first


  • First Barbell: 10+ Unbroken When Fresh
  • Second Barbell: 15+ Unbroken When Fresh
  • Third Barbell: 20+ Unbroken When Fresh


  • Stagger on opposite 5 minute intervals if short on machines
  • If short on machines after 2 heats of staggering, complete Equal Calorie Row
  • 30 minutes of work with two heats, so staying on track with timing is important

5 minute intervals are hard. If we stayed at the same weight across the board, it is likely that athletes would see a drop off in work completed. We reduced the weight with each interval because it enables athletes to complete around the same amount of work each time, sometimes even more. A goal today can be to stay around the same rounds + reps in each of the three short intervals.

Conditioning WOD – 25 minutes

As many rounds + reps as possible in 5 minutes of…
15 Barbell Facing Burpees
21 Power Cleans 155/105
21/15 Calorie Bike

Rest 5 Minutes

As many rounds + reps as possible in 5 minutes of…
15 Barbell Facing Burpees
21 Power Cleans 135/95
21/15 Calorie Bike

Rest 5 Minutes

As many rounds + reps as possible in 5 minutes of…
15 Barbell-Facing Burpees
21 Power Cleans 115/85
21/15 Calorie Bike

Cross Step & Pivot
Being methodical about our burpees enables athletes to move smoothly and keep their breath under control. Choreographing this movement leads to less wasted steps. The best option to use today will likely be the cross step and pivot method. Once over the bar, it is a simple two steps with the feet before athletes are back facing the right direction.

Two Foot Take Off
Although more difficult than stepping up and over, we prefer the two for take off and two foot landing. This method uses more of the 10 physical skills than simply stepping. A jump over the bar requires more balance, agility, and coordination among other things.

We have short windows today and possibly singles on the barbell. Resetting after a single on the power clean can sometimes be fairly slow. A common way to reset would be to set one hand on the bar, set the other, set the back, and then go. One thing we can do to speed this up a bit is to set both hands at the same time, set the back, and then go. This may not make a huge difference in time over the course of one rep, but the seconds add up over the course of 21. Another thing to consider when trying to speed up the reset time is how we control the bar back to the ground and where the feet are. Try to keep the feet in cement and control the bar down to minimize the amount of movement necessary before the next rep.

Power Clean vs. Power Lean
When athletes receive the power clean, they want the weight supported with the legs and core in a balanced stance. The receiving position will look a lot like other athletic positions, such as surfing or skateboarding. This position is preferred over receiving the bar with the hips and knees forward and shoulders back. This position is a power lean and not a power clean. In the power lean, we wouldn’t be able to hold it for very long or easily transition to a squat. We could hold a good power clean receiving position all day and easily squat down if need be.


  • Although these are short windows with rest built in, there is still a good amount of pacing involved
  • Anything over 2 minutes requires some thoughtful strategy


  • These are the opening movement, but the power cleans and bike more important
  • Can make or break the workout
  • Work smart and smooth here


  • This is a power clean workout
  • Most likely singles on the first round and singles or small sets on the second and third intervals
  • Only movement we’ll stop on, so try and keep rest time to a minimum


  • Pace on the bike depends on how much time is left
  • Just keep moving