W.O.D. Wednesday 7/15/20


W.O.D. Wednesday 7/15/20

Strength – 15 minutes

Build to a Moderate Set of 3 Strict shoulder press

STRICT PRESS [25:00 – 40:00]

  • Athletes will have 15 minutes to build to a moderate set of 3 strict presses
  • The barbell will come out of the rack for this piece
  • The ceiling on the strict press is not as high as other lifts due to the strict nature of the movement
  • For this reason, smaller weight jumps will likely be the best option
  • Start light and gradually build up to something that looks good for 3 reps
  • Using all 15 minutes instead of reaching their max in 8 minutes will make ensure they get enough rest between sets

“Think like an immigrant. Act like an artisan.”

To “think like an immigrant”… where nothing is owed to me. Nothing promised. There’s no legacy spot awaiting me, and I’m not owed a job, a title bump, or a promotion. That no matter what or who I was yesterday, I’m brand new here, today. So I better plan to work harder than I ever have before to achieve my goals.

And to act, “like an artisan”. In the middle-ages, before mass production, every pair of shoes, every saddle, tool and utensil were made by hand. All one-off productions. By a creator, called an artisan. Artisans took great pride in their work, and would carve their initials into each piece they created.

Regardless of what we’ve accomplished, nothing is owed to us. Yesterday is gone, and we must earn today. And in everything we do, let’s take so much care that we could proudly etch our name into the side of our work for the world to see. We are humble, we are hungry, and we are the hardest workers in the room.

Conditioning WOD – 15 minutes

As many rounds + reps as possible in 15 minutes of…
30 Strict Presses (75/55)
30 Double Unders
30 Wallballs (20/14)
30 Double Unders

WORKOUT BRIEF [0:00 – 5:00]

  • Today’s 2-part session will focus primarily on the strict press
  • We’ll start out by building to a Moderate Set of 3 strict press from the rack
  • The goal here is to move well and get above the weight we’re using in the workout without maxing out
  • A triplet conditioning workout follows the strength piece
  • “Funny Business” is a fairly high interference shoulder workout that will require a thoughtful break-up plan
  • The intended scoring range for this piece is 2+ to 4 rounds


  • Choose lighter weights for both of these movements that you are capable of completing 30+ unbroken reps when fresh
  • Within the workout, this should be a load that allows for no more than 5 sets on any round
  • For the wallballs:
  • Men throw to 10 feet
  • Women throw to 9 feet
  • The barbell will start from the floor – not out of a rack


  • The rep number here is meant to be on the lower side
  • This should be a number or variation that can be cleared in around 30-45 seconds each round
  • See “modifications” for more options

GENERAL WARM-UP [5:00 – 12:00]
30 Seconds
Easy Single Unders
Slow Air Squats
Medicine Ball Strict Press (From Seated “L” Position)

Quick Single Unders
Down Dog Video
Squats to Medicine Ball Video

High Single Unders
Inchworm to Push-up Video
Medicine Ball Slams Video

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

DEMO VIDEO: Click Here

MOBILITY [12:00 – 15:00]
Child’s Pose on Ball: 1 Minute

Medicine Ball Thoracic Opener: 1 Minute

Arms & Hands
We’ll touch on points of performance for the upper body and lower body in each movement. In the double under, the set-up position of the arms and hands can lead to more efficient jumping. Driving the elbows behind the body will place the hands close to your waistband. Maintaining this position during each jump allows for the most efficient rope path and can help minimize trips.

Squeeze the Legs
We talk about triple extension quite a bit in weightlifting, but it also applies to this bodyweight movement. We can reach triple extension by squeezing the glutes, quads, and by pointing the toes on each jump. Hitting this position gives us a “weightless moment” and allows more time for the rope to pass around the body twice. The more you struggle with double unders, the more triple extension is helpful.

Movement Prep
Establish Set-up Position
20 Seconds High Single Unders
20 Seconds Double Under Practice

Arms & Hands
In a shoulder heavy workout, proper arm and hand placement will take some strain off the upper body. First, the hands should be set-up underneath the ball instead of out to the side. If the ball was a clock, the hands would be placed at “5” and “7”. This allows for a good transfer of power from the lower body to the upper body in the throw. Secondly, always pointing the fingertips towards the target will keep the ball in a good position high up on the body. If the fingertips point forward or down, we have to throw the ball a further distance, as it’ll be sitting lower on the body.

Squeeze the Legs
The shoulders will be fatigued from the strict presses in this workout. Extending the legs hard by squeezing the quads and glutes will allow the lower body to do most of the work. Slow extension or lack of extension with the lower body means more of the strain is on the shoulders. Jump the weight up instead of pressing it up to the target.

Movement Prep
Establish Set-up Position
5 Push Press
5 Thrusters
5 Wallballs

Arms & Hands
Unlike a push press or push jerk, we will have a pretty vertical forearm in the strict press. Having a vertical forearm allows for the most effective press into the barbell. When the elbows are too high, it’s difficult to create leverage. Use a full grip with the hands, maintain a locked wrist position, and keep the elbows ever so slightly in front of the bar for a good pressing position.

Squeeze the Legs
Squeezing the legs hard in the strict press keeps the movement as strict as possible. Like the other movements, we are looking to squeeze the quads and glutes, as well as the belly. Holding this locked out position from the shoulder down provides for a solid foundation and keeps this an upper body movement.

Movement Prep
Establish Set-up Position
5 Pausing Strict Press (2 Seconds Overhead)
5 Strict Press


  • Single Dumbbell Strict Press Video
  • Single Dumbbell Goblet Strict Press Video
  • Odd Object Strict Press Video
  • Push-ups


  • Reduce Reps
  • 45 Single Unders
  • 45 Seconds of Practice
  • Double Taps (Equal Reps) Video
  • Line Hops (Equal Reps) Video
  • Over-and-Back Dumbbell Hops (1/2 Reps) Video


  • Jumping Air Squats (50 Reps) Video
  • Single Dumbbell Goblet Squats Video
  • Medicine Ball Squat Cleans Video

STRATEGY + WOD [40:00 – 60:00]

  • Once strict presses go, they go
  • After excess fatigue, it takes a good amount of rest for these to come back
  • While we’re capable of completing big sets, we want to stay smooth through the later rounds
  • Breaking these up before your press starts to slow down will help you maintain
  • It may seem conservative early on, but can pay off later
  • Consider the following options:
  • 1 Set: 30
  • 2 Sets: 15-15 or 20-10
  • 3 Sets: 10-10-10 or 12-10-8
  • 4 Sets: 8-8-7-7
  • 5 Sets: 6-6-6-6-6


  • While we do get the legs involved, the shoulder fatigue from the strict pull-ups will likely be the most challenging part of this movement
  • Getting a big jump with the lower body will be helpful in taking some strain off the upper body
  • Working through smaller chunks here will likely be the best option:
  • 1 Set: 30
  • 2 Sets: 15-15 or 20-10
  • 3 Sets: 10-10-10 or 12-10-8
  • 4 Sets: 8-8-7-7
  • 5 Sets: 6-6-6-6-6


  • The double unders essentially bridge the gap between the two pressing movements
  • Choose a break-up plan that allows you to best thrive on the wallballs and strict press
  • If you know you’re breaking up the movements that follow a lot, you may want to go big on the rope
  • If you know you’re trying to go bigger on the movements that follow, you may benefit from smaller sets on the rope
  • Somewhere between 1-3 quick sets will likely be best:
  • 1 Set: 30
  • 2 Sets: 15-15 or 20-10
  • 3 Sets: 10-10-10 or 12-10-8