WOD: Wednesday 250402
• Coaching Brief & Class Overview
Today’s class is all about full-body muscular endurance, focusing on grip, leg stamina, and controlled breathing throughout a high-volume triplet. Athletes will need to pace efficiently on the rower, manage fatigue in the front squats, and strategically break up pull-ups to maintain consistent output across all three rounds.
strength: shoulder press
Every 2min:
Shoulder Press 1x5 at 75% 1RM
Shoulder Press 1x3 at 80% 1RM
Shoulder Press 1x1 at 85% 1RM
Shoulder Press 1x5 at 75% 1RM
Shoulder Press 1x3 at 80% 1RM
Shoulder Press 1x1 at 85% 1RM
metcon: "Crepes Are Just Thin Pancakes"
Every 1 min for 16 mins, alternating between:
15 Dumbbell Bench Press, 50/35 lbs
20 V-ups
Kettlebell Front Rack + Overhead Carry, 53/35 lbs, 100 ft
5 Wall Walks
Accessories:
3 rounds for quality of:
Weighted Forearm Plank, pick load, 1 min
Hollow Hold, 30 secs
Star Plank Hold, L 20 secs/R 20 secs