W.O.D. Saturday 8am/9am/10am 5/30/20


W.O.D. Saturday 8am/9am/10am 5/30/20

“There are risks and costs of a program of action. But those are far less than the risks and costs of inaction.” – John F. Kennedy

Change may be one of the single most paralyzing things.
Because the lack of change… is safe. It’s comfortable.
But in that comfort, we are literally confining ourselves to a box. Closing ourselves into a world that cannot grow further than what it has already grown to.

If we want to grow, we need to face the terror of change. Face the chance that we may fail. Face the chance that we may embarrass ourselves. Face the chance that we may never be “safe” again.

And when we realize that it is ourselves, not our circumstances, holding us back… safety becomes the least safe thing we can do. The only risk now, ironically, becomes playing it safe.

Conditioning WOD

On the 5:00 x 6 Rounds:
8 Power Clean and Jerks (155/105)
400 Meter Run
100 Meter Med ball Run 30/20


  • You’ll work through the 3 listed movements for time and rest with whatever time remains in the 5-minute window
  • With some rest built in, we’re looking to move with a purpose when it’s time to go
  • Rounds begin every 5 minutes (0:00-5:00-10:00-15:00-20:00-25:00)
  • To ensure the right stimulus, we want these rounds to take under 4 minutes to complete
  • This gives you at least 1 minute of rest, which allows you to maintain a higher intensity
  • Record all 6 times, as your score is the slowest the 6 rounds


  • Choose a barbell that’s on the lighter side of moderate
  • With this being the first movement after resting, this should be a weight that you can complete in 1-2 ‘touch and go’ sets or as very fast singles today
  • You have the option to push press or push jerk the weight overhead


  • For our final movement of each round, we’re looking to move a shorter distance with an object of some kind
  • A med ball is prescribed, but the goal here is to simply run with an odd object for 100 meters
  • When considering subs or weights for this station, choose an option that takes less than 1 minute to complete


  • When considering subs for this station, choose an option that takes less than 2 minutes to complete
  • See further down the page for a full list of “subs”


  • 500 Meter Row
  • 400 Meter Ski Erg
  • 1200m Bike


  • With your score being the slowest of the 6 rounds, let’s aim for consistency across the board
  • Ideally, we’re looking for the fastest and slowest rounds to stay within 5-10 seconds of each other
  • Move at an intelligently aggressive pace from the first round
  • This speed should feel like something you can maintain or slightly improve upon for the following 5 rounds
  • As the rounds go along, find one station to go a little faster on
  • This could be the same movement or a different movement each round
  • Finding one place to improve upon every time can help you keep your times level or even make them better
  • During your rest period, focus on slowing down your breathing to help you recharge for the next effort