W.O.D. Friday 5/17/19


W.O.D. Friday 5/17/19


“Mistakes are proof that you’re trying.”
It’s easy to forget that mistakes can be the best possible thing to happen to us.
We don’t necessarily learn from wins, victories, or perfect plays.
We may draw that a certain plan “works”, but, it’s very hard to improve on that.
When we make a mistake, we don’t lose. We learn.

One of the most powerful things we can do is to write down our mistakes.
The physical act of keeping a log of our mistakes can prove to be an invaluable resource – if we take the next step. Next to the mistake, write down the solution we are applying today to ensure that we are better prepared for the next.

And lastly, be proud that you made the mistake. We didn’t lose. We learned.

Conditioning WOD – 30 min cap

4 Rounds for time of…
400m run
15 Box Overs 24/20
3 Rope Climbs (to white tape – 15′)


  • Looking for a longer pacing workout here
  • Somewhere between 18-25 minutes


  • If unable to run, complete one of the following:
    • 500 Meter Row
    • 1200m Bike


  • No need to stand to full extension on box overs

ROPE CLIMBS (to white tape 15′)

  • Looking for a variation that allows athletes to complete these in 90 seconds (30sec per climb)

Toes Down
Here’s a quick test. Try hopping in place on the middle of the foot or the heels for a few seconds. Now try hopping in place from the forefoot. Which one was more pleasant? Which one was more bouncy? Most everyone would say the front part of the foot. That being said, we can probably guess that it would be most suitable for athletes to land on the wide front half of the foot. Doing so absorbs shock and keeps athletes foot on the gas.

When athletes land on the mid-foot or the heels, it can put a lot of pressure on the joint and quite literally cause us to put on the brakes. We run slower and with more risk when this part of the foot hits the ground first.

As we run today, let’s bring some attention to how the foot is striking the ground. Keeping the foot relaxed keeps the toes down and can help the front half strike first. If we tense up, the foot flexes up and reveals the heel. We’ll practice relaxing the foot and hopping in movement prep.

Coaches- added movement prep if needed
10 Second Heel Hops
10 Seconds Forefoot Hops
100 Meter Run

Toes Up
While we want toes down on the run, we want our toes pointed up when rope climbing. Pointing the toes up by flexing the foot allows athletes to maintain better foot locks. When the toes point towards the ground, the rope is more likely to slip off our shoes. When this happens, we are forced the use the upper body to keep ourselves from sliding. Toes up helps us get up more efficiently.

Movements Substitutions
Reduce Reps
1/2 Rope Climbs (2:1)
Seated Rope Pulls (2:1)
Pull-ups (5:1)
Ring Rows (10:1)

Toes & Heels
Wrapping it all up by talking about the toes and the heels on the box over. When we land on the box, the goal is to get the whole foot in contact with the wood. It is common here to see athletes just land in the toes, with the heels sometimes off the box. This would be the equivalent of squatting or deadlifting with the heels off the ground. In this more dynamic movement, let’s aim for full foot contact.



  • Pace these out accordingly to thrive on the rope climbs
  • Just don’t stop moving, no matter the pace


  • Focus today is our 12 total rope climbs
  • Taking these one at a time, let’s focus on quality over speed
  • With a good deal of volume, take your time between reps to ensure good movement