W.O.D. and Endurance Thursday 1/28/21


W.O.D. and Endurance Thursday 1/28/21

*The Daily workout and endurance will be the same today

“I was complaining I had no shoes, until I met a man who had no feet.” – Confucius

A short story to share.
A man walked into a shop to order some flowers to be sent as a gift to his mother, living 200 miles away.

As he got out of his car he noticed a young girl sitting on the curb sobbing. He asked her what was wrong and she replied, “I wanted to buy a red rose for my mother. But I only have seventy-five cents, and a rose costs two dollars.” The man smiled and said, “Come on in with me. I’ll buy you a rose.” He bought the little girl her rose and ordered his own mother’s flowers.

As they were leaving he offered the girl a ride home. She said, “Yes, please! You can take me to my mother!” She directed him to a cemetery, where she placed the rose on a freshly dug grave.

The man returned to the flower shop, canceled the gifting order, picked up a bouquet and drove the two hundred miles to his mother’s house.

At times, we can take many such relationships with our family and friends for granted.

Conditioning WOD – 35 min cap

5 Rounds For Time:
500/400m Row, 400/300m Ski, 1200m Bike (your choice)
30 Kettlebell Swings (55/35)
30 Single Dumbbell Box Step ups 24/20 R/L=1 rep

WORKOUT BRIEF [0:00 – 5:00]

  • This longer conditioning piece resembles the format of the benchmark workout “Kelly”
  • We expect this pacer workout to take around 20-30 minutes to complete
  • Cap this 5-rounder at 35 minutes


  • These swings finish all the way overhead
  • Choose a weight that allows you to clear this station in 1-2 sets


  • Alternate legs every rep for a total of 15 each leg
  • Open hips at the top of the box, standing up

GENERAL WARM-UP [5:00-12:00]
Warmup Machine
400 Meters Easy (1200m Bike)

2 Rounds
30 Seconds Active Samson Video
30 Seconds Active Spidermans Video
30 Seconds Inchworm to Push-up Video
30 Seconds Down Dog Video

MOBILITY [12:00-15:00]
Pigeon Pose + Lat Reach: 90 Seconds Each Side

TEACHING [15:00-20:00]
The Feet

  • The feet lay the foundation for every movement today
  • During the kettlebell swing, let’s think about keeping the feet firmly planted on the ground during hip extension
  • One common fault in the swing is that we’ll “roll forward” onto the toes instead of snapping the hips
  • The hips can still extend in this position, but they do so from an off-balance position, which limits our power
  • Check out the Daily Video for more on this teaching point

Movement Prep
With Lighter Weight:

  • 10 Russian Kettlebell Swings
  • 5 Full Kettlebell Swings

With Workout Weight:

  • 6 Russian Kettlebell Swings
  • 3 Full Kettlebell Swings

PRACTICE ROUND [20:00-25:00]
1 Round
With Workout Weights:
100 Meter Machine (300m Bike)
6 Kettlebell Swings
6 Box Step Ups with DB

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

  • The only station we’d stop moving on in this pacing workout is the kettlebell swings
  • For this reason, approach the machine with an intensity that allows for big sets on the bell
  • Shoot for 1-2 sets on each round of swings (30 or 20-10)
  • The more confident you are on the bell, the faster you can afford to step up and use the machine
  • At the end of the day, just stay moving MODIFICATIONS
  • Single Arm Russian Dumbbell Swings Video
  • Odd Object Ground to Overhead Video
  • Single Arm Dumbbell Devil’s Press Video
  • Single Arm Dumbbell Snatch Video

*Step Back Lunges