W.O.D. Wednesday 7/10/19


W.O.D. Wednesday 7/10/19


“You’ll miss the best things if you keep your eyes shut” – Dr. Suess

This quote is worth reading twice.
We are creatures of habit. We enjoy our routines. From the morning rituals, to the way we warm up for a workout, to our regimented diets and food plans.

Although dialing in the routine is a great thing, it’s important that we remind ourselves to “keep our eyes open.” What Dr. Suess’s quote alludes to is an open mind. Even when we feel we’ve found exactly what works for us, we must resist the urge to close our eyes and ears to new ideas.

There is so much to learn, experience, and challenge ourselves with. That is, if we only keep our eyes open to do so.

Always a student.

Conditioning WOD – 30 min cap

For Time:
2,000 Meter Row

Directly Into…

10 Rounds of…
3 Power Cleans 185/125
6 Push-ups
9 Air Squats


  • Looking for this workout to take under 20 minutes to complete


  • Going slightly heavier than we normally do on cycling cleans
  • Choose a weight that you could cycle for unbroken sets if needed, but quick singles are ok


  • Choose a push-up variation that you can complete all 6 reps unbroken each time – chest must be very close to ground if not touching, and then arms must be fully extended at the top. NO SHORT CHANGING YOUR REPS AND NOT GOING FULL EXTENSION! THIS ISN’T A BAD FORM BRO SESH!


  • Stagger by 8-10 minutes if short on rowers (if larger class than 2 heats, then start filtering in athletes as heat one athletes are getting off, to open up rowers earlier, instead of waiting until a particular minute for the 2nd heat.

Glutes & Quads
The air squats are the simplest movement to complete today. We want to ensure as we’re cycling these reps quickly that we’re finishing each rep at full hip and knee extension. Squeeze the quads and the glutes at the top of each rep so the shoulders, hips, knees, and ankles are all in one straight line.

Glutes & Quads
During the push-up, we want to stay at full hip and knee extension throughout the whole movement. Squeezing the glute and quads hard, just like we did at the finish of the air squat, will help us stay in a straight line from head to toe. If we relax these muscle groups, the hips can tend to sag towards the ground, causing us to lose ideal positioning. Every push-up is a plank, but not every plank is a push-up.

Movement Substitutions
Reduce Reps
Push-ups to Box or Bench

Fast Start
We want to differentiate the row from the power clean today. On the rower, the power is initiated early in the stroke. The handle should be moving fastest as it passes over the knee. We want to hear the fan rev up early so that we don’t waste any of the chain. The more power we can generate early, the more we get out of each pull.

Slow Start
The difference between the row and the power clean is that we don’t want to start our “jump” early. The speed happens after the barbell passes the knees. Rather than ripping the bar off the ground, we want to maintain a slower pull until the barbell passes the knees. We can practice some pausing power cleans in movement prep to drill this home.


  • Shoot for a moderate pace, or something around 10 seconds slower than best 2k pace/500
  • Don’t PR your 2k, as there is still quite a bit of work to be done


  • Use the clock as your friend
  • Having a goal for completing each round can help you with pacing:
    • On the 60: 10:00
    • On the 55: 9:10
    • On the 50: 8:20
    • On the 45: 7:30
    • On the 40: 6:40
    • On the 35: 5:50
    • On the 30: 5:00
  • You can slow down the air squats as needed to “recover” for the two more challenging movements