W.O.D. Friday 8/28/20


W.O.D. Friday 8/28/20

“Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive.” – Jim Kwik

We’re not going to pretend the hard times go away. And that we won’t need to do things that we’d rather not. We have commitments, obligations, and bills to pay. But when we find ourselves in a daily loop of non-stop “work”… we won’t feel like ourselves.

But it’s not the time we put in at work that causes this. It’s the time we don’t put in on the other things. Our passions. The reason why we get out of bed in the morning. Yet in the furious pace of our lives, we let it fall to the wayside because we need to get “back to work.”

The times where we are the most unhappy, are the times where we are the most untrue to ourselves. Redefine to ourselves what sets us on fire. What makes us come alive. And literally schedule it on your calendar as if it’s a life-saving doctors appointment. Because in truth… it is.

Strength – 15 minutes

Find a heavy 7 rep, 5 rep, and 3 rep back squat for the day.

Athletes will have 15 minutes to build to heavy sets of 7-5-3

  • Since we also have a workout to follow, we’re not looking to build to “max” sets
  • Find something heavy for the day, as maxing out these numbers would take much longer than the allotted time
  • Consider the following “6-Set” approach to stay on track within the 15 minutes:
  • Set 1: 11 Reps @ Lighter Weight
  • Set 2: 9 Reps @ Moderate Weight
  • Set 3: 7 Reps @ Moderate Weight
  • Set 4: Heavy Set of 7 Reps
  • Set 5: Heavy Set of 5 Reps
  • Set 6: Heavy Set of 3 Reps

Conditioning WOD – 15 minutes

2 sets…

As many rounds + reps as possible in 5 minutes of…
21/15 Calorie Machine
21 Burpee Box Overs 24/20
21 Pull-ups

Rest 5 Minutes, then repeat.

Score is lowest total. Make sure you’re pushing both sets.

RX for box overs would be jumping. You may step for scaling. Look to use smaller boxes, plates or even a line to imitate the “box over” as needed


  • Reduce Reps
  • Banded Pull-ups
  • Jumping Pull-ups
  • Strict Pull-ups
  • Ring Rows
  • Inverted Bar Rows Video
  • Renegade Rows Video
  • Dumbbell Rows From Plank Position Video
  • Barbell Bent Over Rows Video
  • Double Dumbbell Bent Over Rows Video
  • Single Dumbbell Bent Over Rows Video

Accessory (before of after class)

4 Giant Sets:
30 Seconds Max Strict Pull-ups
30 Seconds Max Dumbbell or Barbell Bench Press
30 Seconds Max Strict Pull-ups

Rest 1:30 Between Sets