OPEN TO ALL! BRING A FRIEND(s) FREE Saturday W.O.D. – 6/1/19


OPEN TO ALL! BRING A FRIEND(s) FREE Saturday W.O.D. – 6/1/19


“If you want to improve, be content to be thought foolish, and stupid.” – Epictetus

If there’s one thing we can guarantee ourselves, it’s that we’re going to fail.
We’re going to fall flat on our face.
We’re going to embarrass ourselves.
It’s part of the way. It’s guaranteed.

But if we promise ourselves one thing, everything changes.
To promise to uphold the willingness to learn.

To take the failure from “this isn’t for me” and translate it into “I’m not good enough yet”. And to identify the skills and knowledge required to take us there. When we turn inward, it’s the promise to find a reason to overcome. Because it’s never a challenge of if we can do it or not… but rather a challenge of how bad do we want it. How hard we’ll work for it.

We can sit and wallow, or we can meet fire with fire. To pick up the pieces, binding and mending them together, to ultimately make them far stronger than before.

We don’t get better when it’s easy.
And we know we don’t get better when we win.
We get better, when we get knocked down into the mud.
But only if, we choose to learn from it. That’s the secret weapon.

Let’s seek the mud.

*Coaches- please find anyone new and introduce them to the class! Let’s make anyone new feel welcome!

Conditioning WOD -35 min cap

*Scaling for newbies in notes if needed (they can always reduce reps, rounds, or adjust the movement that fits best for them as their first time. Coaches please be attentive to this! Thank you!

3 Rounds:
30 AbMat Sit-ups
15/10 Calorie Bike
10 Strict Pull-ups

200m Single Arm Farmers Carry (55/35)

2 Rounds:
30 Pushups
15/10 Calorie Bike
10 Strict Pull-ups

200m Single Arm Farmers Carry (55/35)

1 Round:
30 AbMat Sit-ups
15/10 Calorie Assault Bike
10 Strict Pull-ups

*Farmer’s carry should be with one KB, switching arms as needed. If we run out of KBs please use a DB of similar weight and post in notes accordingly.


  • Longer, grunt work style workout today
  • The Order: 3 rounds, 200m carry, 2 rounds, 200m carry, 1 round


  • Choose a strict pull-up variation you can complete in 3 sets each round


  • Choose a weight you can complete all rounds with only one break


  • If unable to Bike:
    • 15/12 Calorie Row
    • 200 Meter Run


  • Stagger by 2 minutes if short on machines

Get Long
Recently we talked to athletes about the finish position of the AbMat sit-up. We can carry thing upper body positioning both the bike and the farmers carry. On both of these movements, let’s think about pushing the chest forward and getting long through the upper body. It is common on the bike for athletes to sit back into their trunk and round the upper body forward. This rounded forward position is also common on the farmers carry. Although the majority of these aren’t weighted movements, we can reinforce good position by maintaining the same position on all three of them.

Lower Body
We got long through the upper body in our first three movements. During our strict pull-up, we want to get as long as possible through the lower body, just like we do in a hollow hold. This helps us avoid the “sea horse” or knees up pull-ups that tend to make these reps a little easier and sacrifices good positioning. Pick a variation and/or break-up strategy that allows you to stay long and bust out some quality strict pull-ups.

Movement Substitutions
Reduce Reps
Banded Pull-ups
Ring Rows


  • Use the sit-ups and pull-ups as the “breathers” that allow you to go faster on the other movements


  • Movements that surround the bike aren’t that taxing on the breath
  • Aim to go a little faster here than you normally would
  • A little over a minute effort each time


  • 2-3 sets each round is manageable across the workout
    • 3 Sets: 4-3-3
    • 2 Sets: 5-5


  • Try to limit these to one break
  • Not using the grip on the AbMat Sit-ups or pushups that follow, so we can afford to go bigger