FREE W.O.D. Saturday 8/9/10am 6/5/21


FREE W.O.D. Saturday 8/9/10am 6/5/21

**”All you need are these: certainty of judgement in the present moment, action for the common good in the present moment, and an attitude of gratitude in the present moment for anything that comes your way.” – Marcus Aurelius

Perception, Good Action, and Gratitude.
Written nearly two thousand years ago, these three disciplines apply to our lives just as much today as back then.

Perception – In 20/20 hindsight, everyone has the right answer. But in the present moment, things can go south. What creates the difference – our emotional state. Control our emotions, and we’ll find clarity of judgement in the present.

Good Action – Perception is one thing, but it’s another to take the leap of action. Square ourselves off to the opportunity in front, and make it count. Every time. We never waste our failures. Worth writing twice, we never, waste, our failures.

Gratitude – Through the lens of gratitude, everything is a gift. Change this, and the world changes around us.

Conditioning WOD – 20 minutes

As many rounds + reps as possible in 20 minute of:
200m Run
7 Deadlifts (225/155)
7/5 Calorie Machine

*Score = The total amount of rounds and rep accumulated at 20:00
*The Run – 10 meters = 1 Rep

WORKOUT BRIEF [0:00-5:00]
Run, Pull, Push – complementary movement patterns designed to reduce localized muscular fatigue.
The short distance and low rep count means we can tally a lot of rounds across 20:00.
If we average a 2:00 round, we will have 10 rounds:

  • 2000m running (1.25 miles)
  • 70 Deadlifts
  • 70/50 Cals)
    The rounds come around fast and the challenge will be to average 2:00 vs. huge

The run should take ~:45-1:00.
As it’s an AMRAP, it would be a good day for some of the “non running” athletes to run the full 200m if they choose to. Exposure to longer distances is necessary to build capacity.

We should be able to do 7 reps consecutively, or with one quick break, for the majority of the workout. 7 Deadlifts should take less than :30

7/5 calories should also take ~:30 or less.

Limited Equipment Options

  • Stagger athletes: Half the group start on the Run, half start on the machine.

GENERAL WARM-UP [5:00-10:00]
Activation/Get Hot
5:00 AMRAP
8 Jumping Jacks
6 Active Spiderman Video
5 Inch-Worm to Push-Up Video
4 Cal Machine
3 Squat Therapy Reps
Up the intensity level for each new round

We know that a strong midline will help transfer force and help to protect the structures of the spine. But, a strong midline also allows other body parts to perform better. A collapsed mid-section makes it very hard for the legs and arms to do their job well.

Machine (3:00)
:30 Moderate speed
10 PVC Good Mornings
:20 Moderately fast
10 PVC Deadlifts
:15 Fast

Deadlift – “Strong midline, avoid ‘The Scoop'” (9:00) DAILY VIDEO
5 Empty Barbell Deadlifts – (stop below the knee, above the knee, at mid-thigh, stand, same in reverse)
5 Deadlifts (Light Load) – (stop 1″, mid-shin, below the knee, above the knee, mid-thigh, stand – same in reverse) INSTRUCTION
3 Deadlifts (Moderate Load) – (below the knee, above the knee, mid-thigh, stand – same in reverse)
5 Deadlifts (Game Load) – Athlete led

Run (3:00)
1 x 100m – :10 Bunny hops into Run (keep leaning forward)
1 x 100m – Focus on contact the ground under the hip
1 x 200m – Gradual build-up of speed

1 Round – w/ workout weight
200m Run
5 Deadlifts
5/3 Calorie Machine

WORKOUT [30:00-50:00]
Know the time it takes to complete 200m consistently that allows you to take one deep breath and start your deadlifts. It isn’t worth running beyond our capacities early on. Time is lost when we rest for long periods.
Consider staying unbroken on the deadlifts. We can use the machine to recover.
If we drop the bar, expect at least :10 of time to pass before you pick it up again.
Remember, the goal is to average 2:00 rounds or under. 10 rounds is where we can set our sights.

COOL-DOWN [50:00-60:00]
2:00 Recovery
1:00 Split Straddle Strech Video
:30 Single Arm Lat Stretch (each side) Video
:30 Calf Stretch on Post Video

**[General Order – 1) Intensity (Can scale intensity via lighter loads, less reps/distance, or less overall time) 2) Movements via modifications, substitutions or replacement (injury)]


  • 21/15 Calorie Row
  • 15/12 Calorie Ski Erg
  • 15/12 Calorie Bike DEADLIFTS
  • Decrease Load/Reps
  • Decrease Range of Motion (From Plates)

Extra Work

[Designed for members wanting a little more – to be completed outside of the 60-minute class]
** 3 Sets For Quality:**
8 Incline Dumbbell Bench Press
8 Feet Elevated Ring Row
50′ Single KB Suitcase Carry (Each Arm)

*Please you tube any of the above movements if you are not aware of them