W.O.D. Friday 9/20/19


W.O.D. Friday 9/20/19


“If you put limits on everything you do – physical or anything else – it will spread into your work and your life. There are no limits, only plateaus, and we must go beyond them.” – Bruce Lee

Bruce Lee was involved in a horrific motorcycle accident when he was younger. He was told, he would never be able to walk again.

In that moment, he had a choice. To believe that his life was limited, to which a self-fulfilling prophecy would have followed. Or, he could choose to believe that there truly are no limits – only the ones we impose on ourselves.

Bruce made his choice. He chose to believe in cause and effect, and he put in the work. When times got hard, he got harder. When he reached a plateau, he recognized it for what it was. Not a limit, but the next challenge. And he found a way to overcome.

Bruce made his choice. When we reach our next challenge, what will be ours? Will we see it as our limit, or as the plateau that it truly is?

Strength – 15 minutes

Find a heavy 3 rep front squat (from the rack)

Conditioning WOD – 15 min cap

21-18-15-12-9 reps of…
Kettlebell Swing (70/55)
Thrusters (75/55)


  • Starting off this two part workout by building to a 3 rep front squat
  • In part 2, we’re throwing around some lighter weights in a high rep couplet workout (150 reps)


  • Looking for kettlebell and barbell weights that you could complete 30+ reps unbroken when fresh – or weights that you can complete the bigger sets (21-18-15) with a maximum of 2 quick breaks
  • The kettlebell swings are full swings, finishing with full extension overhead

There are two things we can focus on for both of these movements today:

**1. Overhead Positioning: **
When the bar or kettlebell is overhead, we want to make sure that the weight is centered over the ear and the rib cage is locked down so there is no overextension of the spine.

**2. No Press Outs **
While the weight does finish overhead, these are leg and hip driven movements. We need to get enough power from the legs to make the upper body’s role very minimal. Snap the legs straight and guide the weight to the finish position with the arms.


  • With 150 reps, all finishing overhead, it will be helpful to have a break-up strategy established early
  • As the saying goes, “break because you planned to, not because you have to”
  • There are more reps in the sets of 21 and 18 than there are in the 15-12-9 combined
  • Let’s start smart on the 2 big sets and finish strong on the 3 smaller sets
  • Aim for 1-2 quick breaks on the sets of 21 and 18 to preserve yourself for the back half
  • Once you get to the sets of 15-12-9, see if you can complete those unbroken or with 1 quick break

Below are some possible break-up options:
**Sets of 21 **
2 Sets: 12-9
3 Sets:

**Sets of 18 **
2 Sets: 9-9
3 Sets:

**Sets of 15 **
2 Sets: 8-7
3 Sets: 6-5-4

**Sets of 12 **
2 Sets: 7-5

**Sets of 9 **
2 Sets: 5-4