W.O.D. Wednesday 5/6/20


W.O.D. Wednesday 5/6/20

“It takes as much energy to wish, as it does to plan.” – Eleanor Roosevelt

We are problem-solving-machines. Once we get started, it’s like we kick into gear. Sometimes, it even surprises us how naturally and seamlessly we work through the issue. Turns out we just need to transition that energy from the “wishing” phase, and into the “action” phase.

Ever have a hard time starting to clean the house? The “trick” everyone knows, is to just start. We could stress over it all morning, where we can actually feel the energy being sapped from us, despite the lack of anything being done. Or, we can take that energy and just start.. And as we do, we snap into motion and things start flowing.

Wishing, hoping, wanting… they do nothing. Planning, action, and the demanding of ourselves to create the “how” makes change.

Let’s reinforce it in our minds – we weren’t made to “wish”. We were made to act.

Conditionong WOD – 20 minutes

5 Rounds x As many rounds + reps as possible in 3 minutes:
60 Double Unders
20 Jumping Lunges
Max Rounds of “Macho Man” 135/95

Rest 1 Minute Between Rounds


  • 3 minutes on and 1 minute off in these quick interval pieces
  • After working through the double unders and jumping lunges, you’ll complete max rounds of “Macho Man” until the 3-minute mark
  • Record your total rounds + reps of “Macho Man”
  • Your score is the lowest number of rounds + reps of the 5 sets


  • 1 Round of “Macho Man”:
    3 Power Cleans
    3 Front Squats
    3 Shoulder to Overhead
  • Choose weights that you are capable of completing 4+ rounds of this complex unbroken when fresh
  • You can get the weights overhead however you’d like for the shoulder to overhead (push press or push jerk)


  • Choose a double under rep number or variation that allows you to clear this station in under 1 minute


  • Alternate legs each rep for a total of 10 reps each side
  • The back knee should touch the ground at the bottom of each rep
  • Jump to full lower body extension between lunges


  • With only 1 minute of rest between intervals, all out sprints are likely not sustainable
  • Aim to move with a purpose that allows you to stay consistent with your scores across the board
  • Use your first round to feel things out and see if you can gradually increase your rounds and reps as you go
  • Starting under control helps you sustain your efforts for all rounds today


  • If there is one “best” place to break up these rounds it’s before the last power clean
  • Taking a short break after the 2nd power clean can help you go big through the front squats and push jerks
  • Rest as needed, complete your 3rd and final power clean, then hold on for unbroken squats and shoulder to overhead


  • Reduce Reps
  • 1 Minute of Practice
  • 90 Single Unders


  • 20 Alternating Reverse Lunges

Accessory for Home

3 Giant Sets:
9 Tempo Single Arm Bent Over Rows (Left)
21 Banded Good Mornings
9 Tempo Single Arm Bent Over Rows (Right)
21 Banded Pull Aparts

Targeting the back side of the body in this Body Armor piece
“Giant Sets” mean you’ll move directly from one station to the next without sacrificing quality
On each movement, focus on controlling the tempo on the eccentric portion
On the way down in the bent over rows and good mornings
As the hand move away from the body in the banded pull aparts
The tempo for the single arm bent over rows is 3 seconds down + fast up
Choose weights and band tensions that are challenging, but allow you to complete the station unbroken