W.O.D. Wednesday 6/12/19


W.O.D. Wednesday 6/12/19


“The best way to predict the future is to create it.” – Peter Drucker

We talk often of disregarding the leaderboards.
To disregard what the competitor to the left and right are doing.
To focus on our game – our approach – our strategy. To be the Racehorse.

The reason behind – to master, with complete ownership, ourselves.
We know we can’t control external factors. No matter how hard we try, we know it’s fruitless. In turn, how the leaderboard shakes out after five weeks, is also largely out of our control. We could be 1st, 10th, 100th, or 1,000th, all with the same effort and mindset.

We can interpret the quote in two ways above, when applying to our situation:
1) We can believe that our future is that final leaderboard spot.
2) Or we can believe that our preparation, focus, and execution is our future.

*Coaches – cones should be set 25′ apart on both sides of the gym, allowing boxes step overs to be performed on the perimeter of the handstand walks, lunges and bear crawls

For Time:
150′ Bodyweight Walking Lunge
50′ Handstand Walk OR 150′ Bear Crawl
30 DB Box Step Overs 24/20 box 50s/35s (one in each hand)

100′ Bodyweight Walking Lunge
35′ Handstand Walk OR 100′ Bear Crawl
20 DB Box Step Overs 24/20 box 50s/35s (one in each hand)

50′ Bodyweight Walking Lunge
25′ Handstand Walk OR 50′ Bear Crawl
10 DB Box Step Overs 24/20 box 50s/35s (one in each hand)


  • No weight involved here, just bodyweight
  • Both knees must touch the line or beyond the line before turning around


  • Choose a distance here that allows you to maintain a neutral spine and braced core
  • Competitive athletes who want to add a little challenge can make this a handstand walk and note it on the whiteboard and in Sugar WOD notes
  • Both hands on the handstand walk OR both hands AND feet on bearcrawl must cross cone line before turning around


  • Choose a weight you can get the set of 30 done in 2-3 sets
  • Hold the dumbbellsto your sides

Moving Plank
The bear crawl is a great full body exercise, and something we can think of as a moving variation of the front plank. Thinking of it that way sets the tone for the movement. Just like in a front plank, we’re looking for a flat back and supported spine. The added challenge of moving forward also requires us to avoid any side to side rotation. Stay squared and stay tight.

We can set-up our footwork in a way that minimizes any extra work. The way we do that is by making the first foot on the first foot off. This allows athletes to quickly tap the opposite leg on the ground, making for a faster transition between reps. We can also think of the dumbbell box step overs as an elevated walking lunge. Our shin angle should be relatively similar to the bodyweight movements. Looking to step far enough forward on the box where we can maintain a vertical shin with the heels down. For those who are more experienced, lateral box step overs is another variation, that we won’t cover today, but you may use it.

The walking lunge is essentially a combination of our previous two movements. We’re taking the moving (standing) plank aspect of the bear crawl and combining it with the vertical shin and heel down aspect of the dumbbell box overs. Maintaining core control and a vertical shin makes for good looking walking lunges.


  • This is likely the most challenging of the three movements
  • This is the only place we would “stop”, so try to hold on for larger sets


  • The walking lunge is essentially the bodyweight recovery station for the dumbbell box step overs
  • Use this recovery station as incentive to hold on for bigger sets on the box


  • Keep moving forward and focus on your breathing to set yourself up for a nice set on the box