W.O.D. Saturday 7/20/19


W.O.D. Saturday 7/20/19


“Discipline is choosing between what you want now, and what you want most.” — Abraham Lincoln

The desire to seek immediate gratification can be our mortal enemy. It drives us towards the comfortable choice. The safer option. The compromise.

The opposite is something we can train. The discipline to be able to delay gratification. This skill, as it truly is one, has been linked many times over to being a critical component of success.

What our emotions drive us towards today, may very well be directly against what we want in the long run. So we must question them. Stacked side by side, here we need to choose. Which one do we want more? There can only be one.

Conditioning WOD

2 Rounds for time of…
800m run
60 Kettlebell Swings 55/35
40 Pull-ups


  • Choose weights/variations that allow you to complete each set with no more than 3 breaks

If Unable to Run:
1000 Meter Row
800 Meter Ski
28/20 Calorie Bike

As we load up for the kettlebell swings, we want the knees to be unlocked without bending too much. Rather than squatting the weight down, we want to hinge by sending the weight back. In this position, this shin will be pretty much vertical.

The kettlebell swing is a hip driven movement. The Russian Kettlebell Swing is a great way to feel out using mostly the hips. Only having to get the bell to eye level in this variation, athletes can feel out the aggressive hip pop that will eventually get the bell all the way overhead. Squeeze the glutes hard to use more hips.

The arms are there to hold on to the kettlebell, but are not involved in actively pulling the weight up. If we have a death grip on the bell, it is more likely that we’ll use them. We want to keep them engaged without overdoing it. Maintain that connection with the arms, but use primarily the hips to drive the weight overhead. See the daily video for a run through of all three of these teaching points.

We’ll focus on the same three body parts on the pull-up that we did for the kettlebell swing. It is common for athletes to bend the knees in the back swing. Keeping the legs long and tight creates more tension and gives us more power in the kip. In the back swing today, let’s focus on keeping the knees locked out.

Just like the kettlebell swing, the power in the pull-up comes from the hips. We’ll feel out this hip pop on the ground from a hollow position before getting up to the bar. See the daily video for a demo.

The arms are the last thing to move. Just like in the kettlebell swing, the arms help guide the weight (our body) to its final destination after we find the weightless moment with the hips. Timing here is key. Hips before arms.

Movement Substitutions
Reduce Reps
Jumping Pull-ups
Ring Rows
Banded Pull-ups

More Steps
A common misconception in running is that the longer your strides are, the faster you’ll complete your run. However, when athletes foot travels too far out of the back or the front, it results in either a heel strike or a mid-foot strike. In both these scenarios, the foot striking out in front of the center of mass serves as a brake, slowing athletes down and putting a lot of impact on the joints. Rather than reaching with the foot, we want to think about quickly pulling the foot up so that the ankle bone of one foot is in line with the opposite knee. The more steps taken directly under the body, the better running will look and feel.


  • Shoot for big sets inside
  • Pace the runs to accomplish that
  • The more confident you are on the inside movements, the harder you can push the runs
  • If you’re less confident, slow the runs to go big on the pull-ups and swings