W.O.D. Wednesday 5/15/19


W.O.D. Wednesday 5/15/19


“Trade your expectation for appreciation, and the world changes around you” – Tony Robbins

Routines and habits become part of the norm. Morning coffee, listening to the radio, the drive to the field taking the kids to practice. We appreciate healthy habits, and let’s continue to reinforce them.

However, there is much to be said about taking a pause to our day, to our routine. To appreciate the fortune in our lives. The absolute abundance we are so lucky to have.

In a world where comforts are the “norm”, we have to actively remind ourselves how good our lives are.
The thought of losing those precious parts of our day is a sobering one. Despite being a morbid thought, we will.

There will be a final cup of morning coffee for us.
There will be the last chance for us to listen to the radio.
And if we are lucky enough to have kids, there will be a last time we get to wait in traffic as we drive them to soccer practice.

As Tony Robbins quotes, if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes.

Conditioning WOD – 20 min cap

For time…

21-15-9 reps of…
Front Squats (135/95)
KB Swings (70/55
400m run


  • The descending rep scheme today is designed to encourage athletes to hold on to larger sets of squats and swings at moderate weights
  • Looking for a 10-15 minute workout


  • Pick a weight for both movements that will require no more than 2 breaks on the sets of 21 and 15


  • Runs happen after each set of squats and swings (3 total)
  • If unable to run, complete one of the following:
    • 500 Meter Row
    • 1200m Bike

Zombie Squats
Similar to our front squat focus last week, the goal is an upright chest. To practice this, we’ll complete a zombie squat with a PVC pipe. With arms straight out front, the PVC Pipe will be resting in the front rack. During our squats in the Zombie position, any forward inclination of the chest on the way up or the way down will cause that PVC pipe to drop towards the ground. The goal here is to fight to maintain an upright chest, tight core, and full foot contact throughout the whole squat.

Zombie Arms
On the theme of Zombies, we’ll also look to maintain the straight “zombie arms” in our kettlebell swing. There are two common methods to the kettlebell swing. The first is the “snatch” method, where athletes bend the arms following hip extension. This is a little faster, as it keeps the bell closer to the body, but it can be more taxing on the arms. The second method is the straight arm arc or the “Zombie Swing” as we’ll call it today. The arms stay straight throughout the whole motion, allowing athletes to use almost all hips to guide the bell overhead. With a heavier weight today, this is likely the best option to get the weight up efficiently.


  • Goal is to go big, ideally 1-2 sets, on the two weighted movements today
  • Set of 21
    • 21 Straight
    • 12-9
    • 8-7-6
  • Set of 15
    • 15 Straight
    • 8-7
    • 6-5-4
  • Set of 9
    • 9 Straight
    • 5-4


  • Less important at the beginning
  • For the first two runs, run at a pace that allows you to go big on the weighted movements
  • Finish strong on the last 400, as there is no other work to follow