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


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


“No mud, no lotus”

The mud produces a beautiful blossom, known as the lotus.
Some of the most beautiful things in life come from the most adverse conditions.

It’s easy to chalk up an achievement to luck, or something someone was born with.
What’s harder to admit is that said individual put in an incredible amount of effort, perseverance, dedication, and resilience over repeated failure, time and time again, to get to where they are.

We seek the mud. We know what it brings.

For Time:
30 KB Swings 70/55
400 Meter Run
15 Overhead Squats (135/95)
800 Meter Run
15 Overhead Squats (135/95)
400 Meter Run
30 KB Swings


  • Big chipper-style workout to start the week
  • Looking for a longer effort between 20-30 minutes


  • Choose a weight you can complete in 2-3 sets
  • If unable to overhead squat, front squat is the next best option


  • If Unable to Run:
    **400 Meter Runs **
  • 500 Meter Row
  • 28/20 Calorie Bike

**800 Meter Runs **

  • 1000 Meter Row
  • 56/40 Calorie Bike

Active Upper
With a more moderate load overhead, we want to keep the upper body working hard to support the weight. There are 2 things we can do to accomplish. The first is to actively pull the bar apart. Pulling the bar apart actives more muscle in the upper body than simply just holding the weight. The second thing we can do is also press the pinky fingers into the bar. This helps to externally rotate the shoulder. The combination of the two creates a really solid support system for the bar.

Active Lower
We can also look to keep the lower body active. Spreading the floor with the feet, similar to pulling the bar apart, activates more muscle and creates more space for athletes to get below parallel.


  • The two main things to consider today are the KBs and overhead squats

KB Swings

  • Taking the total numbers into account, choose a break-up strategy that you would use if you were completing 60 KBs for time
  • This might be sets of 10’s or 15s – just choose something you feel confident repeating the second time around


  • Push for a little bit bigger sets on the overhead squats to minimize the amount of times you have to snatch the bar up
  • Common options here are 15 straight, 8-7, or 6-5-4


  • Run at a pace that supports your strategy inside the gym