FREE W.O.D. Saturday 8/9/10am 3/20/21


FREE W.O.D. Saturday 8/9/10am 3/20/21

“You must expect great things of yourself before you can do them.” – Michael Jordan

The level of effort we will put in today will be relative to what we believe we can accomplish.

If we don’t believe we can lose the weight, we won’t consistently go to the gym. If we don’t believe we can get the job, we won’t put in the research and studying to get the job. We just can’t summon the effort for something we don’t believe is possible.

But this belief matters most not at the start, but in the middle. When hit the missteps… the challenges, hardships and trying moments. Here is where we can settle, changing our expectations for something more “attainable”. Not because it’s what we really wanted, but because we’re letting our circumstances change our belief that was once there.

That’s when we can remind ourselves that the quote above came from a man who was cut from his High School basketball team. A man who had every reason to change his expectations. And that, would have ended it. Yet… we know the rest of that story. What will be ours?

Core Conditioning WOD – 30 minute cap

4 Rounds for time of…
40 Abmat Situps (hips in front of hips at top)
400m Single Arm KB Farmers Carry 70/55
1 Minute Accumulated Side Plank (Each Side – Honor system)

WORKOUT BRIEF [0:00-5:00]

  • Today’s grunt work style workout features 3 movements that will tax this grip, shoulders, and core
  • Look to choose weights, distances, and variations that allow you to complete each station with 2-3 breaks max


  • Kettlebells are the prescribed implement, but you can also use a dumbbell if low on KBs in your weight


MOBILITY [12:00-15:00]
Up Dog: 45 Seconds

Forearms Stretch: 45 Seconds

Table Top Stretch: 45 Seconds

TEACHING [15:00-20:00]
Eyes & Shoulders & Legs

  • Eyes: Look at the finish line or turn around point, not the feet
  • Shoulders: Squeeze the shoulders back to maintain a big chest and keep them glued to the sides of the body
  • Legs: Keep the feet underneath the hips with a soft bend in the knees throughout

Movement Prep
With Lighter Weight:

  • 50 Meter Farmers Carry

Eyes & Shoulders & Legs

  • Eyes: Look up the wall at a point across the room
  • Shoulders: Stack your bottom elbow and both shoulders on top of each other
  • Legs: Glue them together and reach them away from the floor

Movement Prep

  • 15 Second Side Plank (Each Side)

PRACTICE ROUNDS [20:00-30:00]
1 Round
With Lighter Weight:
10 Abmat Situps
20 Meter Farmers Carry
30 Second Side Plank (Each)

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

  • It is really helpful to “plan” how many breaks you want to take instead of just going until you can’t go anymore
  • You may aim for 1-3 breaks on each movement at halfway to stay consistent across the 4 rounds
  • Rest as needed before starting each movement in order to get to at least the halfway point before breaking
  • The 30-minute cap also helps to keep you on pace to finish the workout within the alloted window, because your rest between sets can’t be too long