WOD: Thursday 250220

Back on that 40min EMOM grind.

• Coaching Notes

This workout today combines monostructural endurance, gymnastics control, agility, and heavy lifting into a long-duration EMOM. The challenge will be maintaining consistency across all 10 rounds while managing fatigue.

Calorie Row builds aerobic capacity and lower-body endurance.

Wall Walks demand shoulder strength and midline control.

Shuttle Runs test speed, footwork, and overall conditioning.

Power Cleans require strength and explosive power under fatigue.

The combination here of all these together in such a mixed format with varying stimuli will be the main focus and developing that consistent pace and movement efficiency is the goal of this session.

metcon: "Singularity"

Every 1 min for 40 mins, alternating between:

15/12 Row Calories

3 Wall Walks

6 Shuttle Runs, 50 ft

3 Power Cleans, 225/155 lbs

Accessories:

4 rounds for quality of:

5 L/5 R Single Leg Lateral Box Jumps, pick height

Side Plank, L 30 secs/R 30 secs

Sorenson Hold, 1 min