W.O.D. and Endurance Thursday 5/14/20


W.O.D. and Endurance Thursday 5/14/20

***This will once again be the daily AND the endurance workout as it is longer and lighter

“The world as we have created it, is a process of our thinking. It cannot be changed without changing our thinking.” – Albert Einstein

If our world is full of joy, that’s our own construction.
If our world is full of desperation, that’s our own construction.
Whatever our world is, its a process of our current thinking.

To change our world, as Albert Einstein writes, we must change our thinking. Change our core beliefs. Our identity.

If we happen to realize that our thinking has put us into downward spirals at times, this is an enormous victory. Because just as our thinking has manifested problems we may have today, we now realize it can now manifest the solutions.

Conditioning WOD – 30 min cap

2 rounds for time…
400m Run, 10 – 30ft single arm Farmers Carry 70/55
40 Situps, 10 – 30ft single arm Farmers Carry 70/55
200m Run, 10 – 30ft single arm Farmers Carry 70/55
20 Sit-ups, 10 – 30ft single arm Farmers Carry 70/55

KBs 70/55 If not enough KBs, find a comparable weight in DBs
*Cones set up in middle of gym floor 30 ft apart. Practice social distancing best as possible throughout the workout.
*Place in notes what you used as weight if KB not available

400m Run – 1200m bike, 500m row, 500m ski erg
200m Run – 600m bike, 250m row, 250 ski erg

The rotation between leg, grip, and core dominant movements in today’s workout allows for a higher intensity despite the high rep volume
Between each set of run and sit-ups, you’ll complete a 300 ft of farmers carry
We expect this piece to be on the longer side
The intended time range is around 25-30 minutes

Carry a dumbbell or a kettlebell by your side in one hand
Choose a weight that allows you to complete the 300ft without dropping
You can also reduce the distance if you have a heavier weight
Switch hands as needed during the walk to stay moving

Use an AbMat if there are enough available, as it allows the abs to fully flex and extend


There is very little interference between movements – as we move from a lower body push, to a midline flexion and extension movement, to a grip dominant carry
Use this format to your advantage to find a way to keep moving on each station
When your quads, abs, or forearms are burning and you want to stop moving, tell yourself that “this body part gets a break on the next movement”