W.O.D. Wednesday 5/27/20


W.O.D. Wednesday 5/27/20

“If you want to improve, be content to be thought foolish, and stupid.” – Epictetus

If there’s one thing we can guarantee ourselves, it’s that we’re going to make mistakes. We’re going to fall flat on our face and embarrass ourselves. It’s just part of the way.

But if we promise ourselves one thing, everything changes. The promise to uphold the willingness to learn.

To take the failure from “this isn’t for me” and translate it into “I’m not good enough yet”. It’s never a challenge of if we can do it or not… but rather a challenge of how bad do we want it. How hard we’ll work for it. We can sit and wallow, or we can meet fire with fire. To pick up the pieces, binding and mending them together, to ultimately make them far stronger than before.

Conditioning WOD – 25 minutes

As many rounds + reps as possible in 5 minutes of…
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Bar Burpees
12 Front Squats 135/95

Rest 5 Minutes

As many rounds + reps as possible in 5 minutes of…
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Bar Burpees
9 Thrusters 135/95

Rest 5 Minutes

As many rounds + reps as possible in 5 minutes of…
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Bar Burpees
6 Clusters 135/95


  • 5 Minutes on and 5 minutes off in today’s fast paced intervals
  • With rest built in, we’re looking to bring the effort with each round
  • After completing an initial buy-in of double unders, which only happen once, you’ll move into max rounds of lateral bar burpees and a barbell movement
  • Your score for each AMRAP will be the total rounds and reps of lateral burpees and barbell movements
  • Your final score will be: 1st AMRAP Rounds & Reps + 2nd AMRAP Rounds & Reps + 3rd AMRAP Rounds & Reps


  • You won’t return to the double unders after completing the listed work in each AMRAP
  • To make sure we have enough time for the scored portion of the workout, let’s cap this station at 2 minutes
  • Choose a rep number or variation from “subs” that will allow you to accomplish this


  • Each barbell movement involves a squatting pattern
  • As the reps decrease, the complexity of the movement will increase
  • We move from 12 front squats, to 9 thrusters, to 6 clusters (squat clean thrusters)
  • This should be a load that allows you to complete at least 9 clusters unbroken when fresh
  • Within the workout, we’re looking to complete each movement with 1 break max


  • You’ll jump the barbell for the lateral bar burpees
  • Setting the hips up far enough forward in the burpee can be helpful with this
  • You can jump or step up out of the burpee
  • There is no need to stand to full extension on the jump over


  • Reduce Reps
  • 2 Minutes of Practice
  • 150 Single Unders (1.5x)


  • Whenever there is this much rest built into a workout, we’re looking to keep moving for as much of the work station as possible
  • Let’s aim for large sets of double unders and barbell movements today, as these are the two movements that we’d stop moving on
  • The reps drop with each round, but the complexity increases
  • That being said, see if you can keep your rounds + reps relatively consistent across the three intervals


  • Coming off rest, look to push slightly outside your comfort zone on this buy-in movement
  • This doesn’t necessarily mean you have to go unbroken
  • Use this as a chance to try something new and go for big sets
  • Doing this every once in a while in a workout can help reset your expectations on certain movements
  • Here are a few ways to get to 100 reps:
  • 1 Set: 100
  • 2 Sets: 50-50 or 60-40
  • 3 Sets: 40-30-30 or 50-25-25
  • 4 Sets: 25-25-25-25 or 40-30-20-10


  • To start each round, look to complete at least the first set of each barbell movement unbroken
  • From there on out, think 1-2 quick sets to keep moving forward
  • Don’t think about having to do the whole set unbroken – pick up the barbell and just get to half way
  • Make a judgment call from there whether you can hold on or whether you should take a quick break


  • Pace the burpees in a way that allows you to come back for another strong set on the barbell
  • Use these 6 reps as an opportunity to keep moving forward while catching your breath for the next station
  • As the clock starts to near the 5 minute mark, look to increase your burpee cycle time, as you know there is rest coming up

Accessory – Body Armor

4 Giant Sets:
30 Seconds Max Single Dumbbell Overhead Tricep Extensions
30 Seconds Max Double Dumbbell Russian Swings
30 Seconds Max Banded Pull Aparts

Rest 1:30 Between Sets


  • Todays Body Armor features 3 movements that will target the upper and lower body
  • Each round lasts 90 seconds and is followed by 90 seconds of rest
  • Within each 30 second window, you’ll accumulate as many reps as you can at the listed movement
  • Choose weights and resistances that are challenging, but ones that allow you to move for all 30 seconds
  • You can use different weights for the dumbbell movements – they do not have to be the same


  • Single Dumbbell Russian Swings (30 Seconds Each Side) Video


  • 30 Seconds Double Dumbbell Plank Rows Video
  • 1 Minute Single Dumbbell Plank Rows (30 Seconds Each Side)


  • Dumbbell Overhead Tricep Extensions: Video
  • Double Dumbbell Russian Swings: Video
  • Banded Pull Aparts: Video