WOD: Friday 250815

• Coaching Brief & Class Overview

Today blends posterior chain strength with upper body density work in a repeatable interval format. We’ll start with targeted mobility for the hips, glutes, and shoulders before moving into a controlled warm-up to reinforce hinge mechanics, core stability, and ring support positioning. The strength piece focuses on four sets of deadlifts in the 65–75% range, building positional strength and bracing under load without pushing to max effort. Then we roll into “Uncut Grind”, a 3-set, every-5:00 interval pairing kettlebell swings, renegade rows, and strict ring dips for upper body stamina and midline control. Athletes should aim to keep swings and rows unbroken while managing ring dips in small, clean sets with minimal rest. The time domain should allow 1:30-2:00 of recovery between sets, so encourage consistent pacing across all three. We’ll finish with accessory work targeting hamstring resilience, glute strength, and hip extension mechanics to round out the posterior chain focus of the day.

strength: deadlift

Go every 2:30 mins.

Deadlift 1x3 at 65% 1RM

Deadlift 1x3 at 70% 1RM

Deadlift 1x3 at 75% 1R

Deadlift 1x5 at 70% 1RM

metcon: "Uncut Grind"

Every 5 mins for 15 mins do:

15 Kettlebell Swings, 53/35 lbs

12 Renegade Rows, 50/35 lbs

9/7 Strict Ring Dips

15 Kettlebell Swings, 53/35 lbs

12 Renegade Rows, 50/35 lbs

9/7 Strict Ring Dips

Accessories:

3 rounds for quality of:

12 Ring Hamstring Curls

10 L/10 R Single Leg Barbell Hip Thrusts, pick load

5 Hamstring Walk Outs