W.O.D. Friday 8/23/19


W.O.D. Friday 8/23/19


“As for me, all I know is that I know nothing.” – Socrates

A core belief of ours is to “always be a student”. Regardless of age, experience, accomplishments… there is always so much to learn. And if we retain this mindset, it allows us to keep our eyes open for the next improvement.

Let’s draw two themes from this: One is that everyone is a teacher. We can learn from every interaction, if only we look for it. Two, that we should challenge our assumptions. When we believe we have things figured out, have we truly seen it from all angles? It’s ever easy to become a “victim of the landscape”, falling complacent simply because we’ve done something so many times before. It’s working perhaps, but, could it be better?

Always open-minded, eager to learn. Always a student.

Conditioning WOD – 30 min cap

For Time:
1 Mile Run
10 Rounds of…
7 Thrusters
7 Pull-ups
7 Burpees

Barbell 75/55


  • Going lighter and longer workout
  • Thruster and pull-up weight and variation should be something that athletes can complete unbroken each round
  • Standard burpees, requiring full extension and small clap overhead
  • 1 Round should take no more than 1:30 per round (30 seconds per movement)


  • Looking for a distance that athletes can complete in 10 minutes or less (so scale the distance accordingly)
  • Athletes running the full mile may go to the new 800m mark two times. (it’s before the deadend)
  • If unable to run:
    • 2k Row
    • 115/80 Calorie Bike

See the Feet
The feet lead the way up on the pull-ups. If we were to hold a hollow position on the ground, the feet would be forward of the hips. This is exactly what we want on the bar. Pretend there is a little “circle” in front of the bar that the feet have to hit before the hips can pop. If we hit this circle every time with the feet, athletes will put themselves in a better position to create power and stay balanced.

Movement Substitutions
Reduce Reps
Banded Pull-ups
Ring Rows
Jumping Pull-ups

Finish Position
The finish position for our thruster has the bar stacked over the middle of the body. To find the proper finish position more frequently, athletes can also envision another “circle” target directly over their ears. The goal is to hit this target on each rep. A couple way we can do this is to either think about punching the head through or launching the bar up and back. We’ll hold the finish position to give athletes a reference point to come back to.


  • The run will likely take less overall time and effort than the 10 rounds will
  • Let’s prioritize the work inside over a fast initial 1 mile run


  • Treat this like you are about to run 2 miles instead of 1
  • Keeps you moving forward and sets you up nicely to thrive on the movements


  • Two options on how to approach each round:
    • Go unbroken on the thrusters and pull-ups, slowing the burpees as your “recovery” station
    • Break up the pull-ups into two sets from the beginning (this is the easier station to logistically break), steady pace on the burpees, and unbroken thrusters