FREE W.O.D. Saturday 8/9/10am 10/17/20

16
Oct

FREE W.O.D. Saturday 8/9/10am 10/17/20

DAILY MINDSET
“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 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 – 30 minutes

On the 10:00 x 3 Rounds:
400 Meter Run
30/24 Calorie Machine
200 Meter Med Ball Run 30/20
20 Double Dumbbell Squats (50’s/35’s)

WORKOUT BRIEF [0:00 – 5:00]
DESCRIPTION

  • This cardio-heavy interval workout has us beginning a new round every 10 minutes
  • You’ll complete the listed work for time and rest with whatever time remains in the window
  • New rounds begin on the (0:00-10:00-20:00)
  • Record your times for each of the 3 rounds
  • Your final score will be the slowest of the 3 rounds
  • To get the right stimulus and build in enough rest, these rounds should take 8 minutes or less to complete
  • This averages out to 2 minutes or less for each station
  • Adjust the weights, reps, or distances as needed to meet this recommendation

RUN

  • See “modifications” for running alternatives

MED BALL RUN

  • The goal for this station is to run with a moderate weight for all 200 meters

DOUBLE DUMBBELL SQUATS

  • Choose a set of dumbbells that allows you to complete this station within 1-2 sets each round
  • With rest coming up after these 20 reps, it may be best to try and hold on unbroken throughout

GENERAL WARM-UP [5:00-12:00]
Run Warmup
400 Meters Easy

1 Round
1 Minute Row
30 Seconds Active Samson Video
1 Minute Row
30 Seconds Active Spidermans Video
1 Minute Row
30 Seconds Air Squats

MOBILITY [12:00-15:00]
Dumbbell Ankle Stretch: 45 Seconds Each Side
Video

Dumbbell Goblet Squat Hold: 1 Minute
Video

TEACHING + SPECIFIC WARMUP [15:00 – 20:00]

DOUBLE DUMBBELL SQUATS
Knees Away From Elbows
We can use our knees and elbows as landmarks on the double dumbbell squats. Here, let’s focus on keeping your knees as far away from your elbows at all times like they don’t get along with each other. This keeps the upper body working hard to support the dumbbells in a good position. If the knees are getting close to making contact with the elbows, it likely means we’re collapsing somewhere in the midline or the upper back. When you’re squatting down, the elbows are driving up. When you’re standing up, the elbows are leading the charge.

Movement Prep
With Lighter Dumbbells:
15 Second Front Squat Hold
5 Tempo Front Squats (3 Seconds Down)
5 Front Squats

Build to Workout Weight

PRACTICE ROUND [20:00-25:00]
1 Round
With Workout Weight:
100 Meter Run
3 Calorie Row
50 Meter Med Ball Run
3 Double Dumbbell Squats

STRATEGY + WOD [25:00-60:00]

  • When approaching this interval piece, let’s have this overarching principle in our head:
  • “Let’s go as fast as I can here without slowing down in the next round”
  • If approached properly, our slowest round and fastest round should be within about 10 seconds of each other
  • The two movements that we’ll put a high priority on are the machine and dumbbell squats
  • We get a big payoff for a higher power output on the machine
  • The squats are the last movement before resting and the only place we’d stop moving
  • For these reasons, it’s important to put strong efforts towards these two stations
  • Look to establish a smooth pace on both runs that allows you to push these high priority movements

MODIFICATIONS
400 METER RUN

  • 500 Meter Row 
  • 400 Meter Ski Erg
  • 1200 Meter Bike

200 METER MED BALL RUN

  • Dumbbell Run
  • No Weight Run

20 DOUBLE DUMBBELL SQUATS

  • 30 Single Arm Dumbbell Front Squats
  • 30 Dumbbell Goblet Squats
  • 20 Barbell Front Squats
  • 30 Odd Object Front Squats
  • 30 Wallballs
  • 30 Jumping Air Squats Video