WOD: Wednesday 250402

man kettlebell overhead hold

• 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

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