W.O.D. Wednesday 9/9/20


W.O.D. Wednesday 9/9/20

“Your obsessions become your possessions.” -Ed Mylett

The word “obsessed” gets a bad rap. And there’s indeed some merit to that.

But let’s try to define “to be obsessed” a little further. What it’s not defined by is “hours put in”. That may be correlation, but not causality. One is truly obsessed with something when their passion and fire for “that thing” is so great, that their willpower will see them through even the harshest of storms. Where every other person quits… they push on. To one who is obsessed, failure is simply not an option.

Be obsessed with reaching our dreams. Be obsessed with becoming a better husband. A better wife. A better son, a better daughter. A better friend, a better neighbor.

Be obsessed with what we care about the most. Our fiercest willpower, pointed in the right direction, is the most powerful thing in the world.

Conditioning WOD

On the 4:00 x 6 Rounds:
400m Run
15/10 Calorie Machine

*If you cannot complete the total work in the 4 minutes, scale with a shorter run or less calories on the machine to make this approx 3:30 of work. No pride here. It’s fine if you have to shorten it up. The running marks go from 100m all the way to 600m, marked every 100m just for times like this.

WORKOUT BRIEF [0:00 – 5:00]

  • Today’s workout is an interval piece that includes 2 monostructural movements
  • You’ll complete the 2 stations for time and rest with whatever time remains in the 4-minute window
  • Rounds are designed to take around 3:30 of steady movement
  • With some rest built in, the goal is to move with a sense of urgency during the work interval
  • Record your time for each interval, as your final score will be the slowest of the 6 rounds
  • Rounds begin on the 0-4-8-12-16-20


  • See all the way down the page for run “modifications”

GENERAL WARM-UP [5:00-12:00]
Line Drills
High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
Fast Feet

DEMO VIDEO: Click Here

MOBILITY [12:00-15:00]
Couch Stretch: 1 Minute Each Side

Calf Stretch on Post: 30 Seconds Each Side

Click Here

Metronome Drill
We talk often about striking with our feet underneath our center of mass for the efficient running. One of the way to get to this place is to increase our step cadence. The optimal cadence typically falls between 170-180 strides per minute. Any slower than this, and we’re more likely to be heel striking in front of the body. Today, we can use a metronome to work the timing of our pulls. We’ll use 170 BPM for this drill. We’ll switch feet every time we hear a beep. After doing some in place running inside, we’ll immediately transition into an outdoor run to feel out this cadence in real time. There is a link next to the “Metronome Run” for a YouTube video that contains a 170 BPM Metronome.

Movement Prep
1 Minute Metronome Run Video
100 Meter Run

STRATEGY + WOD [25:00-60:00]

  • With the score being the slowest of the 8 rounds, we’re looking for consistency across the board
  • Let’s think of each interval as repeats at about 85% effort
  • If we come out too slow, we won’t get the effect we’re looking for
  • If we come out at 95-100% effort, we likely will fall off somewhere in the middle rounds
  • The goal is to need the rest to sustain that one strong pace throughout
  • Two simple things can make a big difference on the rower:
  • Start each round with a quick burst to get the machine revved up before settling into your pace
  • Get out of the straps quickly and immediately into the run
  • Setting the straps to a tension that allows you to not have to touch them with your hands can be helpful with this
    400 METER RUN
  • 500 Meter Row
  • 400 Meter Ski
  • 1200 Meter Bike


Midline A
3 Giant Sets:
50 Meter Double Dumbbell Farmers Carry
25 Meter Single Arm Overhead Carry (Left)
25 Meter Single Arm Overhead Carry (Right)

Rest 2 Minutes Between Sets

Midline B
1 Round:
40 Weighted AbMat Sit-ups
40 Rower Pike-ups Video
40 AbMat Sit-ups