W.O.D. Wednesday 5/13/20


W.O.D. Wednesday 5/13/20

“Ductus Exemplo”

The above quote is Latin, translating to “Leadership by Example”. Below is a short story of Ghandi, the famed spiritual and political leader, on the power of authentic leadership.

One day, a woman traveled a great distance to take her son to Ghandi. When they finally met, she asks for him to tell her son to “stop eating sugar”. Ghandi, in response to the request, asks the woman to come back in 30 days.

Confused, the woman leaves with her son, and returns 30 days later. She asks the same, for Ghandi to tell her son to stop eating sugar. Ghandi tenderly looks at the boy, and tells him to stop. Immediately, the boy agrees, pledging that he will no longer eat sugar.

Grateful, but still confused, the mother asks why she had to travel back 30 days later to begin with. Ghandi replied, “Because 30 days ago, I was still eating sugar”.

Conditioning WOD

On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
12 Dumbbell Thrusters (50’s/35’s)
21 Over-and-Back Dumbbell Hops
9 Dumbbell Clean and Jerks (50’s/35’s)
21 Over-and-Back Dumbbell Hops
6 Devils Press (50’s/35’s)

On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
6 Devils Press (50’s/35’s)
21 Over-and-Back Dumbbell Hops
9 Dumbbell Clean and Jerks (50’s/35’s)
21 Over-and-Back Dumbbell Hops
12 Dumbbell Thrusters (50’s/35’s)


  • A new round starts every 5 minutes in this interval workout (0-5-10-15)
  • You’ll quickly work through the stations listed and rest with whatever time remains until the next round begins
  • We’re looking for these rounds to take 4 minutes or less to complete so you have at least 1 minute to recover
  • The order of the dumbbell movements flip flops in rounds 3 and 4
  • Record your time for each of the 4 rounds – as your score is the total of these times added together


  • In order to maintain the faster paced stimulus of these rounds, choose weights that allow you to complete each dumbbell station unbroken
  • This should be a moderate set of dumbbells that is challenging, but manageable
  • If you’re on the fence – go on the lighter side and move faster
  • Decide what weight to used based on the toughest of the 3 movements for you – as we’re ideally using the same weight for all movements
  • Here are some things to consider:
  • Clean and Jerks:
    • Only 1 head of the dumbbell has to touch the floor outside of the feet in the bottom
    • You can push press or push jerk the dumbbells overhead
  • Devils Press:
    • This movement is a combination of a dumbbell burpee and a double dumbbell snatch
    • The chest should make contact with the floor on each rep
    • Swing the bells overhead without pausing at the shoulders


  • This movement is performed exactly as it sounds
  • Jump over the handle of 1 dumbbell with both feet
  • 1 Rep: Over and Back (42 Total Jumps)


  • With rest built in, let’s look to be intelligently aggressive
  • Knowing where to push and where to just move is important


  • The Over and Back Hops are the best station to just move on
  • They are simply there to jack your heart rate up
  • If we move through the 21 reps out of control, it will make the dumbbell movements much more challenging
  • Keep moving, but control your breathing and rhythm so you can thrive on the dumbbells


  • The two most challenging stations will likely be the Thrusters and Clean and Jerks
  • These are the movements we should prioritize each round
  • Try to hold on for unbroken sets here if possible, with 1 break maximum
  • Creating small checkpoints every 3-6 reps can help you stay focused on the task at hand
  • The Devil’s Press are a grind, but those are essentially completed as single reps to finish out each round
  • Get your breather at the bottom of the burpee before going into the next rep

Body Armor

Alternating Double Tabata x 4 Rounds:
A) 40 Seconds Flutter Kicks, 20 Seconds Rest
B) 40 Seconds Hollow Rocks, 20 Seconds Rest


  • Today’s body armor is focused on the midline
  • Alternate back and forth between these two movements for 4 rounds
  • The flow of the workout goes as follows:
    4 Rounds:
    40 Seconds Flutter Kicks
    20 Seconds Rest
    40 Seconds Hollow Rocks
    20 Seconds Rest
  • With rest built in, the goal is to move for as much of the 40 seconds as you can