W.O.D. Monday 9/23/19


W.O.D. Monday 9/23/19


“The fact of the matter, is that it’s just my opinion.” Benjamin Franklin

Have you ever caught yourself saying, “Well the fact of the matter is…”?

Sometimes we can be so sure of something, that we forget that it’s actually not a fact. That it is truthfully just our opinion.

One of the most important character traits we can practice is the separation of our ego. We can hold such strong beliefs, that we can blind ourselves to other perspectives. To continue to grow into the next best version of ourselves, Franklin’s quote brings us back to the basics of humility. Always an open mind. Always a student.

Strength – 15 minutes

Complete 3 sets of 5 back squats, building in weight as you go.


  • Athletes will have 15 minutes to build to a heavy 3 sets of 5
  • Take 3-5 warmup sets before beginning the first heavy working set
  • Make it a point as a coach to give each athlete 1 piece of feedback on their back squats

Conditioning WOD – 15 minutes

For Time:
100 Double Unders
800 Meter Run
60/45 Calorie Row


  • Back Squats start out this two part workout
  • Athletes will work through 3 working sets of 5 heavy reps
  • They have the choice to increase weight each set or stay at the same challenging load across
  • After Back Squats, we’ll run through a fast paced triplet workout
  • Looking for this to take around 10-12 minutes


  • Choose a rope number or variation that you can complete in under 3 minutes


  • If unable to run, complete:
  • 60/45 Calorie Bike

Kiss the Heels
Doing double unders on your heels would feel ridiculous. There wouldn’t be any bounce and it would probably hurt a little. But this is sometimes what happens when we run. On both movements today, let’s focus on kissing the heels on the ground. This means the forefoot makes contact first, then the heels gently touch down after. On the jump rope, this helps avoid the calves locking up from staying on the toes the whole time and enables athletes to use the stretch reflex the kissing of the heel creates. On the run, this prevents heel striking, which puts on the brakes and isn’t so great on the joints. We’ll jump some rope to get the feel of the heels kissing before heading out for the run. Just like on the rope, the feet will stay right under the body during the run.

Rope Movement Substitutions
Reduce Reps
150 Single Unders
3 Minutes of Practice / Attempts

Back & Down
To get more muscle of the posterior chain involved in the back squat, we’ll prime our barbell work with some wall squats. Wall squats force athletes to send the hips back and down as opposed to just straight down. When we go back and down, we can recruit more glutes and hamstrings. More muscles working = heavier weight we can lift. See the daily video for a visual of the back squat teaching points.


  • Knowing we have the run to follow, where we can just keep moving forward, let’s bite off big sets on the jump rope to start things out
  • Big sets are relative to each individual’s ability level, but aim to complete this movement in as few sets as possible


  • Use the first 100 or so meters of the run to recover from the jump rope
  • After that, settle into a moderately fast pace


  • Just like the transition from the rope to the run, just get strapped in and use the first 5-10 calories to recover a bit
  • With this being the last movement, aim for a very strong effort to finish out the workout