W.O.D. Wednesday 7/17/19


W.O.D. Wednesday 7/17/19

Strength – 15 minutes

Build to a Heavy:
1 Pausing Front Squat + 1 Front Squat

Grip & Elbow Difference
Coming out the rack for our front squat strength portion, we can differentiate our grip and elbow position from the thruster. Since the bar is staying on the shoulders the whole time here, we can afford to let the bar sit way back in the fingertips as the elbows actively press towards the ceiling throughout the movement.

Starting Each Rep
From the beginning of our strength portion, let’s treat the initial lift out of the rack as the first rep. Rather than un-racking the weight without much thought, we can approach it like it counts. Make sure both feet are underneath the bar, the bar is racked solid on the shoulders, and the core is locked down. If we can get in the correct position from here, we don’t have the readjust as we step back. We are simply ready to go into the first rep after we step away.

  • 15 minutes to gradually build to heavy complex
  • Use buddies on the rack to hold each other accountable to the 2 second pause on the first rep


“There is a reason between listening, and waiting for your turn to speak.” – Simon Sinek

Listening is a skill.
To not “hear” the words of another, but to truly be in the moment. To listen sincerely.

Most listen with the intent to reply. That is, as the other is speaking, they’re already formulating what to say next. In these moments, they are no longer listening. We’ve shifted towards “hearing”.

In our conversations today, pay close attention to our thoughts as the other is speaking.

The intention is this:
Listen with the intent to understand.
Not to reply.

Conditioning WOD

For Time:
1,000m Run (800m + 200m)
50 Thrusters 45/35
30 Pull-ups


  • Two part workout, going slow and heavy in part 1 and light and fast in part 2
  • Looking for the workout to take around 10-14 minutes


  • Building to a heavy complex front the rack
  • Pause for 2 seconds in the bottom on the first rep


  • Empty barbells or a weight you can complete unbroken when fresh
  • Looking complete these within 2 sets during the workout


  • Choose a variation you can chip away at these in sets of 5 at the minimum


  • Looking for the run to take around 6 minutes or less
  • Adjust distance as needed
  • If unable to run, complete one of the following:
    • 3000m Bike
    • 1,250 Meter Row

Jumping Up to the Bar
How we jump up to the pull-up bar for our first rep can play a big role in the rhythm of the movement. If we start in a pendulum swing, it’s going to be very hard to recover from while still on the bar. There are two ways to find a balance kip swing and avoid the pendulum motion. The first would be to start directly underneath the bar. When we jump straight up, we begin in a dead hang. From here, we can use the shoulders to initiate the kipping movement. The other way would be to jump at the bar in a hollow position. This provides a little more momentum while maintaining balance in the swing. For athletes who find themselves out of rhythm, the best thing to do is drop down and simply restart in a good position.

Movement Prep
15 Second Dead Hang
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups
3 Kipping Pull-ups

Movement Substitutions
Reduce Reps
Banded Pull-ups
Jumping Pull-ups
Ring Rows

Grip & Elbow Difference
There is a subtle difference in the grip and elbow position with the thruster and front squat. On the thruster, we’re looking for more of a full grip since we will be also pressing the bar overhead. We also want the elbows slightly lower that we would in the front squat. This allows for a smoother transfer from squat to press. If the bar is in the fingertips and elbows are all the way up, the transition from squat to press will be a lot more difficult.

Starting Each Rep
While the bar is super light within the workout, we want to make sure that we start each rep with the bar on the shoulders. While the quick and “easy” thing to do would be to muscle the weight overhead, the more beneficial thing to do is throw the bar off the shoulders with the legs each rep. With the pull-us to follow, this will save the arms for the final 30 reps of the workout.


  • Run at a steady pace that allows you to come in the door and smash the thrusters
  • It’s better to run a little slower to go big on the barbell


  • Shoot for 1-2 sets on the barbell
    • 1 Set: 50
    • 2 Sets: 25-25 or 30-20


  • Chip away at the final 30 reps, choosing a rep scheme that helps minimize time spent resting
  • 5-6 sets maximum
    • 1 Set: 30
    • 2 Sets: 15-15
    • 3 Sets: 10-10-10 or 12-10-8
    • 4 Sets: 8-8-7-7
    • 5 Sets: 6-6-6-6-6
    • 6 Sets: 5-5-5-5-5-5