W.O.D. Saturday 6/15/19


W.O.D. Saturday 6/15/19


“No one was ever wise by chance” – Seneca

Let’s pretend we have two individuals out hiking in the woods.

The first trips over a root, and after scrambling back to his feet, kicks the root in frustration and storms off. The second individual trips over the very same root as well, but has a different response. After gathering himself, he looks around, refreshing himself of the importance to scan the path ahead. He then moves on, now paying closer attention to the ground in front of him.

One took the effort to learn from it, one did not.
Wisdom isn’t by chance… it is by choice.

Conditioning WOD – 25 minutes

As many rounds + reps as possible in 25 minutes of…

50m Sled Push 180/130 added to sled (men 4-45s/ women 2-45s, 4-10s)
200m Med Ball Run 30/20
400m Row
20 KB/DB Farmers Carries (Cones 30ft apart inside) 70s/55s
5 Tire Flips (in grass in front of CFR brick sign)

*Coaches – please get all 4 sleds out so there is minimal pile ups
*Start athletes at different stations to accommodate the number of sleds and tires available (5 groups no matter the size of class)
*Please load 2 sleds with RX mens weight and 2 sleds with RX womens weight. The weight should be light enough that most athletes will be able to use it. If not, athletes must deload weight quickly to keep the line moving
*On farmers carries, use Dumbbells if needed if low on certain sizes of KBs
*Open middle door of gym, to allow athletes to have more access to the outdoors

Straight Arm vs. Bent Arms
Depending on the loading and the distance, a straight arm or a bent arm may be the best option. When athletes bend their arms, their torso moves into a more upright position. Because of this, the stride length will be slightly shorter when compared with a straight arm position. Pushing a heavy sled for a short distance would likely be more efficient with a bent arm. Pushing a lighter sled for a longer distance is likely easier with a straight arm. With a shorter distance today, the bent arm approach may be more appropriate, although athletes can choose which is more comfortable for them.