W.O.D. Wednesday 7/7/21


W.O.D. Wednesday 7/7/21

Strength – 8 minutes

Every minute on the minute complete 1 cluster (Squat Clean Thruster), building in weight as you go… (8 sets)

*NO REBEND OF THE KNEES AT THE TOP. A thruster is one continuous movement to the lockout at top!

*It may be difficult to find a true one rep max for this lift with the amount of time you truly have today. Just aim to get heavy without performing bad technique or not being completely warm. Focus on technique and moving efficiently.

“As I walked through the door to my freedom, I knew that if I did not leave all the anger, hatred and bitterness behind… I would still be in prison.” Nelson Mandela

Nelson Mandela was sentenced to 27 years in prison.

He had no bed.

He was routinely put in solitary confinement, with no end in sight.

He at one point was thrown into an empty grave, where he was sure he was about to be killed. But was instead, he was urinated on by the prison guards. For their humor.

What he went through is something no human being should ever have to endure.

Yet, to his inauguration ceremony as president of South Africa, he invited one of his former jailers. On another occasion, he invited out to lunch the man who tried to get him sentenced to death (instead of prison). And on his 20th anniversary of his release, Nelson invited a third jailor to dinner with his wife.

When asked why he would do this, why he would invite the very same people that tried to make his life miserable, he replied: “If I did not… I would still be in prison.”

Conditioning WOD – 30 min cap

For Time:
3 Rounds of “Cindy”
12 Clusters (135/95)
3 Rounds of “Cindy”
9 Clusters (135/95)
3 Rounds of “Cindy”
6 Clusters (135/95)

Rest 2 Minutes

1 Mile Run

  • Score = Time it takes to complete the workout
  • Include the 2:00 rest in the total score
  • 1 Round of “Cindy” – 5 Pull-Ups/10 Push-Ups/15 Air Squats
  • Run can include any combination of distances as long as you come back to the bay door ramp each time, running the hill each time.

0:00-3:00 – Intro (3:00)
3:00-7:00 – General Warm-Up (4:00)
7:00-20:00 – Specific Warm-Up (13:00)
20:00-25:00 – Practice Round & Pre-Workout Break (5:00)
25:00-53:00 – Workout (28:00)
53:00-60:00 – Post-Workout/Cool-Down (7:00)

WORKOUT BRIEF [0:00-3:00]
18:00-28:00 workout.
Category: Pacer
We have 9 total rounds of “Cindy” (45 Pull-Ups/90 Push-Ups/135 Air Squats), 27 moderately loaded Clusters, and a 1-Mile run to finish.
There is a fair amount of volume to tackle in a relatively short period of time.
We said it before, and it’s appropriate to say it again…this one is SPICY!!

3 Rounds of Cindy should take between 2:00-4:00
Choose variations that allow for one break on pull-ups and 1-2 fast breaks on push-ups

12 Clusters should take between 1:00-2:00
9 Clusters should take between :45-1:30
6 Clusters should take between :30-1:00

Mile Run
1 Mile should be completed under 9:00

400m Run
:30 Active Spiderman
:30 Inch-Worms to Up-Dog

SPECIFIC WARM-UP [7:00-20:00]
FOCUS: CROCODILE HIPS – “If you know about crocodiles, you know that they have a very powerful and fast snap! We can view the action of the hip in the same light, but opposite. The crocodile closes it’s jaws fast and aggressively, and as athletes we want to open the hips fast and aggressively. This action is how we create momentum and weightlessness on the bar. This we know. However, to ensure we can extend the hip correctly we must be able to close it correctly. Sound hip function is necessary when moving large loads, long distances, quickly.” DAILY VIDEO

“CINDY” (7:00-10:00)
5 Kip Swings
3 Pull-ups or Ring Rows
5 Push-Ups (Assess Hip/Shoulder moving together)
5 Air Squats (pausing at the bottom) (Assess closing of hip/depth)
5 Air Squats (Assess opening of hip)

“CLUSTER” (10:00-14:00)
(With an empty barbell)
2 Power Cleans (Assess opening of the hip)
2 Front Squats (Assess closing of the hip/depth)
2 Push Press
2 Thrusters (pause overhead)
2 Squat Cleans (Assess opening THEN closing of hip)
4 Clusters
(Pause athletes in receiving and finished positions)

LOADING (14:00-20:00)
3 Sets:
3 Clusters
(the second set should be the workout load)

1 Round w/ Workout Load
3 Pull-ups
4 Push-ups
5 Air squats
3 Clusters
100m Run

STRATEGY & WORKOUT [24:00-53:00]
Choose movement variations for “Cindy” that let us move quickly through each set of 3 rounds.
An aggressive attempt at the “Cindy’s” may have a “point of no return” on your clusters…take it easy.
The grindy part of this workout will be when we meet the barbell.
Moderate Clusters can be completed as fast singles, if needed. But, this is choice for strategy, not because the loading is too heavy.
Treat the Run as a finisher!
Save some mental fortitude to dig deep on the last half mile! Running is fun 😉

COOL-DOWN [53:00-60:00]
2:00 Rest/Recover/Record Scores

1:00 Weight Assisted Straddle Stretch Video
1:00 Child’s Pose Video
1:00 Butterfly Stetch Video

[General Order – 1) Can Scale Intensity via loads, reps/distance, time 2) Movements via modifications, substitutions or replacement (injury)]


  • Pull-ups- Decrease Reps, Banded, Jumping, Ring Rows
  • Push-ups- Decrease Reps, Elevate Hands, Knee Push-ups
  • Air Squats- Decrease Reps, Squat to Target


  • Decrease Load
  • Thrusters
  • Power Clean + Push Press

Extra Work

*[Designed for members wanting a little more – to be completed outside of the 60-minute class]

EMOM x 20 (10 Rounds):
Minute 1: 4-6 Toes To Bar
Minute 2: 1-3 Bar Muscle-Ups

*Scale these movements as needed only taking about 20 seconds of each round to work on these gymnastic movements