W.O.D. Saturday 5/23/20


W.O.D. Saturday 5/23/20

*Reminder that we currently have 8/9/10am classes!

“Success at anything, will always come down to this. Focus and effort. And we control both.” – Dwayne Johnson (The Rock)

Often our world looks at individuals such as the Rock, and chalk him up to being “gifted”. Or “naturally talented”. Yet he would put it a very different way.

Focus and effort. Because we don’t see the painstaking hours behind closed doors, the long nights and early mornings, it looks so natural for him. So easy. But as Vince Lombardi once said, “The man on top of the mountain didn’t fall there”. Nothing in life happens by accident.

All that matters is two things:
Where do we want to go (focus), and how hard do we want to work for it (effort).

Conditioning and Corework WOD – 30 min cap

5 Rounds for time of…
30 Second Side Plank (Each Side)
200 Meter Farmers Carry (50’s/35’s)
30 Leg Lift Overs


  • Finishing out the week with a workout that is focused on the midline before hitting our Hero Workout “Murph” on Monday
  • There is no score for this workout, but do write down any variations you made or thoughts about the workout in the notes section for future reference


  • You will accumulate 30 seconds on each side in a side plank to start each round
  • Complete all 30 seconds on one side before advancing to the next
  • You should complete a duration that allows you to get through the work with 1 break max each round
  • Reduce the time as needed
  • Click Here for demo of this movement


  • Prescribed is 2 dumbbells, but you can also use kettlebells for this station of similar weight
  • Choose a moderate weight here that allows you to complete the written distance with 2 breaks max
  • Adjust the weight or distance as needed


  • Leg lift overs start with you seated on the floor with your legs together in an “L” like position
  • Sitting tall with the torso as vertical as possible, you’ll lift your feet up and over one dumbbell and tap them on the other side
  • Every time your feet make contact with the ground, count 1 rep
  • The legs should remain straight, the chest should remain tall, and the feet should remain together throughout the movement
  • For this station, you’ll complete as many reps within 1 minute instead of accumulating 1 minute of work
  • For Example: If you start your first rep at 4:15 on the clock, you’ll stop at 5:15 on the clock
  • Click Here for a demo of this movement


  • With this workout not being for time, there isn’t too much strategy other than to aim for quality positions across the board
  • Keep the hips high off the ground in the side plank
  • Maintain a soft bent in the knees in the farmers carry to prevent any side to side movement
  • Stay upright with the legs and feet tight in the leg lift overs
  • Break up these reps, times, and distances as needed to stay moving well over the 5 rounds