W.O.D. Wednesday 9/4/19


W.O.D. Wednesday 9/4/19


“If we did all the things we are capable of, we would literally, astound ourselves.” –Thomas Edison

Sometimes we simply need to get out of our way. We are capable of so much more than we’ll ever know. What stops us – fear and doubt.

We have voices inside our head, trying to keep us safe. But waiting on the other side of that, is the absolute astonishment that Thomas Edison speaks about.

Many have the incorrect pre-disposition that this quote doesn’t apply to them. That they don’t have the natural talent, or the born ability, to reach greatness. But that thought, in and of itself, is the reason why they aren’t yet great. That thought alone will stop what truly creates greatness – passionate, unrelenting, hard work.

This quote applies not to somebody else, but you. Silence the voice that doubts, and put on the championship performance. As simple as that sounds, if we can do it, we’ll find what Edison writes about. We’ll stand in awe of what we are capable of.

Conditioning WOD – 25 minute cap

4 Rounds for time of…
400 Meter Run
20 Dumbbell Hang Clean and Jerks (50/35)
15 Pull-ups


  • One part mono-structural, weightlifting, and gymnastics in this balanced triplet workout
  • Looking for distance, weights, and variations that enable athletes to complete this workout in the 16-24 minute range


  • Using a single dumbbell for the dumbbell hang clean and jerks
  • Switch arms every 5 reps for a total of 10 each side
  • Choose a weight you could complete with a max of 1 break per round


  • Choose a pull-up variation you can complete within 3 sets per round


  • If unable to run:
    • 500 Meter Row
    • 28/20 Calorie Bike

How you hold the pull-up bar can depend on hand size. For athletes with smaller hands, it might be helpful to go with the “thumb over” grip to get more surface area in contact with the steel. If you have a bigger hand, the “thumb around” grip can help secure you to the bar. In either scenario, it’s all about doing what keeps you best connected to the rig. The better connected you feel, the more control you will have. Feel out hand position during the *scap pull-ups and strict pull-ups. *

The kip swing starts in the shoulders and is all about keeping the body tight. The hollow hold and arch holds on the bar are designed to feel out this tight, compact body position. Keep the legs glued together and belly tight. We’ll carry that over to the kip swings that follow.

Once we have a good grip and control, the ease of pull-ups comes from driving the hips aggressively towards the bar. The hip pops are essentially pull-ups without the pull. Create the weightless moment and dial in timing by opening the hips. We’ll add it the pull and finish things off with our *standard pull-ups. *

Movement Prep
Reduce Reps
Jumping Pull-ups
Banded Pull-ups
Strict Pull-ups
Ring Rows

How we grip the bell will also be dependent on hand size. For athletes with big enough hands, the hook grip will be best. For athletes with smaller hands, going a full grip with knuckles pointed towards the ground will allow for the most secure grip. The more secure the grip is, the more legs and hips we can use. Feel out what grip is most comfortable on the *Russian Swings. *

The dip position of the dumbbell jerk is the same as the barbell. Vertical chest with heels grounded. Transitioning from the clean to the jerk, the goal is to find this upright and balanced position. Find the heels and stand tall in the *strict presses, dips, and push jerks. *

Once positioning is there, let’s use to hips to launch the bar up to the shoulder and then overhead. Especially with pull-ups to follow, it is better not to rely on curling and pressing the weight. Jump it up with the lower body. Feel this out on the hang clean and jerks with the lighter weight and then the workout weight.


  • Run at a pace where you can come in an go big on the dumbbell each round


  • Switching arms every 5 reps on the dumbbell, try to get these done with 1 break maximum
  • Since one arm gets a break while the other works, push for larger sets here
  • Options: 20 unbroken or 10-10


  • The of the set on the pull-up doesn’t matter as much as limiting time spent not moving
  • Think 2-3 sets from the beginning to keep things moving forward
  • Options: 8-7, 6-5-4