W.O.D. Wednesday 4/3/19


W.O.D. Wednesday 4/3/19

5 – The average number of times a child moves home while in foster care
8 – The average age of a child in foster care
750 – The average number of abused and neglected children in in Greene and Christian counties.

Show up this Saturday at 9am (no 10am class) for the Community workout, raising awareness and support for child abuse and neglect prevention!
Please wear blue and be ready to grab a partner for this challenging but honorable workout for our kiddos in the area, going through so much.
#GoBlue #CASA #Support



“It was character that got us out of bed, commitment that moved us into action, and discipline that enabled us to follow through.” – Zig Zaglar

It’s not uncommon for one to view soldiers as “robots”.
As in, viewing them as emotionless beings, carrying out the mission at all costs. Unwavering through any circumstance. Like a machine.

This is, of course, not the case. Instead, the soldier operates on a specific set of unconscious behaviors. Behaviors built through rigorous training, repeated countless times over. So much that, they’ve become automatic habits. He or she doesn’t even need to think about them. They just happen.

We all have “things” about ourselves that we convince ourselves we can’t change. Sometimes they’ll show in justifications such as, “That’s just how I am”, or, “I don’t do well in those situations”.

The missing link is our discipline here. We can apply the same tools we use in training double-unders to anything else. Identification, and disciplined training.

We can train ourselves not to react with anger, so that we aren’t flustered at daily obstacles. We can train ourselves to shut off gossip, so that we don’t feed into an already poor situation. We can train ourselves in anything – every reaction, every emotional response – so long as, we have the discipline to do it.

Although that sounds overly simple… it is. We know simple isn’t easy. This will take incredible amounts of work and grit. But think of the steady soldier on the battlefield. This did not happen by accident. We too, can train our behaviors. We just have to put in the work.

Conditioning WOD – 30 minute cap

3 Rounds for time of…
60 Double Unders
45 Air Squats
400m Run (Coaches please mark)
15 Push Jerks 155/105

*If cannot run or uncomfortable running, complete 1200m bike. Use running path at own risk.


  • Looking to get done with in the 20-25 minute mark
  • One round roughly every 7 minutes based on your ability level (scale as needed)


  • Should be able to complete in around 1 minute
  • Subs are to reduce reps, 1 minute of practice, or 90 single unders


  • Weight you could cycle for at least 15 reps when fresh
  • Within the workout, ideally within 1-2 sets (8-7, 9-6, 10-5)

Wall Drills
For double unders we, can use the wall to prevent athletes feel or hands from moving around. This is beneficial for those athletes who widen their hands, kick their feet forward, or kick their feet backwards.

Standing perpendicular to the wall with one hand can prevent athletes from widening the hands and shortening the rope. Standing parallel to the wall can prevent athletes from kicking in either direction by teaching them to jump straight up and straight down.

Wall Squat
The squat therapy drill can help reinforce points of performance. It challenges athletes to stay back on the heels, drive the knees out, keep their midline engaged, and use the back for support.

Wall Slide
The wall slide drill allows athletes to feel an upright torso, keep the core working, work on proper dip depth, and focus on weight in the heels. With the wall their for support, athletes are forced to stay on a “track”. There is no forward or backwards movement on the torso. As they move to the bar, this will allow them to keep the weight balanced over the middle of the foot more effectively.



  • Shoot for 2-3 sets
  • Ideally aim for less breaks knowing air squats are coming
  • Go for 20 and make a judgment call


  • Smoothy and steady
  • Set yourself up for a strong run


  • Start fast and settle into a moderate pace
  • Balance this movement out with the push jerks


  • Make this your main focus
  • Tough it out for 1-2 strong sets
  • 15 straight or 8-7