FREE W.O.D. 8/9/10am Saturday 10/3/20


FREE W.O.D. 8/9/10am Saturday 10/3/20

“True happiness is to enjoy the present, without anxious dependence of the future” –Seneca

How often do we rush to finish line? Immediately turning to the next, only to rush once again?

The aim is not to ignore the future. Yet when we spend so much time working for the future, we by default ignore the present. Until… it has become the past. All of this can sound mindlessly simple – and it is. Yet we often become so frantically busy planning for the future, that we actually miss living in this moment.

Happiness is delivered in many forms, with the most important being… present enjoyment of the moment. Happiness has all that it wants. Wherever we go today, go with everything we got.

Conditioning WOD – 20 minutes

As Many Rounds As Possible (AMRAP) in 20 minutes of…
50 Wallballs 20/14
40 Ball Slams 30/20
30/24 Calorie Machine
20 Hand Release Pushups

WORKOUT BRIEF [0:00 – 5:00]

  • This is a longer effort that balances out weightlifting, gymnastics, and cardio components
  • Over the 20 minutes of work, we can expect to complete 1½ – 2+ rounds


  • Choose a weight that you can complete for 50+ unbroken reps when fresh
  • Men throw to 10 feet and Women throw to 9 feet

GENERAL WARM-UP [5:00-12:00]
3 Rounds
30 Seconds Each
Easy Machine
Down Dog
Slow Med Ball Squats
Leg Lifts Over Ball

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

We’ll talk about the hands as our movement theme today. In the wallball, placing the hands further underneath the ball can help effectively transfer the power from the lower body into the throw. Instead of placing the hands on the outside of the ball, think about making your hands as big as possible under the ball. If the ball was a clock, we’re looking to put the hands near 7 and 5. It’s easier on the first rep, but tougher as we string reps together. Look to place the hands where you want them as the ball is coming back down towards your body to ensure consistency across each rep.

Movement Prep
5 Pausing Medicine Ball Front Squats (3 Seconds in Bottom)
5 Medicine Ball Push Press
5 Medicine Ball Thrusters
5 Wallballs

STRATEGY + WOD [30:00-60:00]

  • With these larger rep schemes in a longer workout, chipping away at manageable sets over the 20 minutes is the name of the game
  • We’ll consider good break-up plan today as something that limits your rest between sets to 10 seconds or less


  • 1 Set: 50
  • 2 Sets: 25-25
  • 3 Sets: 25-15-10
  • 4 Sets: 15-15-10-10
  • 5 Sets: 10’s
  • 6 Sets: 10-10-8-8-7-7
  • 7 Sets: 8-7-7-7-7-7-7


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