W.O.D. Wednesday 3/10/21


W.O.D. Wednesday 3/10/21

“All progress depends on the irrational person.”

The thought that a human could run a sub 4:00 mile was absurd. The attempts to put human beings in a giant metal tube and throw them into outer space was thought to be even more ridiculous.

When we think back to the largest accomplishments in life, it was done by those who defied the status quo. It was done by those believed things could be done differently.

We know that change is uncomfortable. It has to be. But we welcome it, fully allowing ourselves to believe that something else is possible. In the words of Epictetus, “If you want to improve, be content to be thought foolish, and stupid.”

Strength – 15 minutes

Overhead Squat

5 Sets of 5

OVERHEAD SQUAT [20:00-35:00]

  • Athletes will work through 5 sets of 5 out of the rack
  • They are encouraged to take a few warmup sets before beginning their first working set
  • There is the option to stay at the same weight across or build with each set
  • We recommend athletes drop the weight in front of them after finishing their last rep
  • Doing this and cleaning the weight back into the rack is safer than bringing it down behind the neck
  • Make it a goals as coaches to get around to each athlete for at least one piece of feedback during this piece

Conditioning WOD – 15 minutes

As many rounds + reps as possible in 15 minutes of…
25 Overhead Squats (75/55)
20 Singe Dumbbell Hang Clean and Jerks (50/35)
15 Toes to Bar

WORKOUT BRIEF [0:00 – 5:00]

  • This two part workout has an overhead squat focus
  • We’ll start with 5 working sets of 5 reps coming out of the racks
  • Athletes should take a few warmup sets before starting their first working set
  • They have the option to build in weight or stay at one challenging weight across
  • The AMRAP 15 that follows includes much lighter overhead squats that are taken from the floor
  • Athletes can expect to complete about 3-4 rounds for the workout


  • Choose a very light weight that you can complete within 2-3 quick sets today
  • Athletes can squat snatch the first rep if they’d like to


  • Switch arms however you’d like for this movement, as long as you complete 10 reps each side, or 20 total
  • Click Here to see a demo video


  • Choose a rep number or variation that takes less than 1:30 to complete

GENERAL WARM-UP [5:00-12:00]
30 Seconds Each
PVC Straight Leg Swings (15 Seconds Each Side)
PVC Around the Worlds (15 Seconds Each Side) Video
PVC Lat Stretch Video
PVC Cuban Press Video
PVC Pass Throughs Video
PVC Overhead Squats Video
PVC Sotts Press Video
PVC Arch Hold Video
PVC Hollow Hold Video
PVC V-Ups Video

Overhead Squat Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

DEMO VIDEO: Click Here

TEACHING [12:00-20:00]
Active Shoulders

  • The focus of all our movements today will be an active shoulder
  • Our Daily Video has a visual for all 3 of these station
  • Every movement involves some kind of overhead movement, so staying stable and active will be important
  • On the overhead squats, the big three cues we’ll go with are:
  • Elbows Locked
  • Push the Pinkies Into the Bar
  • Pull the Bar Apart

Movement Prep

  • 5 Pausing PVC Overhead Squats (3 Seconds in Bottom)
  • 5 Pausing Barbell Overhead Squats (3 Seconds in Bottom)
  • 5 Barbell Overhead Squats

Active Shoulders

  • The time overhead in the single dumbbell hang clean and jerk is brief, but we can look to dial in a few aspects of the movement
  • These all involve locking the weight out over the center of the body:
  • Elbows Locked
  • Joint Stacked on Top of Each Other (Wrists, Elbows, Shoulder)
  • Pull Back So It’s Centered on the Body

Movement Prep
Each Side With Lighter Weight:

  • 30 Second Overhead Lockout Hold
  • 5 Strict Press
  • 5 Single Arm Russian Swings
  • 5 Push Press
  • 5 Hang Cleans
  • 5 Push Jerks

Active Shoulders

  • Where we’re supporting something overhead in the other two movements, we have to maintain an active shoulder in this hanging position by actively pulling up on the bar
  • Think about the following two cues during this movement:
  • Pinkie Knuckles Over the Bar
  • Pull Down on the Bar with Straight Arms

Movement Prep

  • 10 Scap Pull-ups Video
  • 5 Kip Swings
  • 5 Knees to Chest
  • 3 Toes to Bar

PRACTICE ROUND [35:00-40:00]
1 Round
With Workout Weight:
5 Overhead Squats
4 Singe Dumbbell Hang Clean and Jerks
3 Toes to Bar

STRATEGY + WOD [40:00-60:00]

  • This workout our hands are always overhead
  • While the weights are manageable, the time under tension for our shoulders will be high
  • We can combat this with some deliberate sets from the very beginning
  • Plan to complete each one of these movements in at least 2-3 quick sets in the short term to stay moving in the long term
  • Consider the following options at each movement:
  • Overhead Squat: 15-10, 10-8-7
  • Single Dumbbell Hang Clean and Jerks: 10-10, 10-5-5, 5-5-5-5
  • Toes to Bar: 10-5, 8-7, 5-5-5, 5-4-3-2-1, 3-3-3-3-3


  • Front Squats
  • Single Dumbbell Overhead Squats
  • Single Dumbbell Front Squats


  • Kettlebell Swings


  • Reduce Reps
  • Feet as High as Possible
  • Knees to Elbows/Chest/Waist
  • 30 AbMat Sit-ups
  • Equal Reps Weighted AbMat Sit-ups

Extra Work

3 Sets:
10 Slow Ring Mountain Climbers
30 Seconds Ring Plank Hold
Rest 1:00 between sets
*Lower rings as close as possible to ground for best stimulus.