WOD: Tuesday 250429
Chest day, best day!
• Coaching Brief & Class Overview
Today’s session emphasizes upper body strength and endurance. Athletes will progress through a strength superset involving bench presses and kettlebell carries, followed by a high-intensity conditioning circuit featuring burpee box jump overs and double unders. The goal here is to work a full body muscular endurance session that helps to dial in our upper body strength progression before heading into our max testing next week.
strength:
15:00 EMOM
Minute 1: 5 Bench Press
Minute 2: 100ft (30m) Dual Kettlebell Front Rack + 100ft (30m) Farmers Carry
Minute 3: Rest
Bench Press @ 70-75% Across
Kettlebells @ 2 x 53/35lb, 24/16kg
metcon: "I’m not even mad"
For Time
2-4-6-8-10
Burpee Box Jump Overs
50 Double Unders
10/8 Push-Ups
Box Height: 24/20in
Goal Time Domain: 7-11 minutes
Time Cap: 12 minutes
Accessories:
3 Sets: For Quality
15-20 Banded Tricep Extensions
100ft (30m) Sled Push