WOD: Friday 250822

• Coaching Brief & Class Overview

We start the day by priming the posterior chain, shoulders, and hips through banded activation, rotational mobility, and a movement-specific 10:00 AMRAP. After prepping movement patterns and loading, we move into “Tauros”—a muscular stamina workout designed to tax the shoulders, chest, and legs in fast-paced, repeatable rounds. The goal is to complete each set in 2:00–2:30 and use the 1:00 rest to recover just enough to sustain consistency across all five rounds. Wall Balls should be done in 1–2 sets, hops smooth and reactive, and Dumbbell Bench Press ideally unbroken. Cue athletes to breathe through the PVC hops and reset tension on the bench to preserve shoulder positioning. Managing fatigue and transitions will be key, especially in the final two rounds where pressing fatigue becomes a limiter.

metcon: “Tauros”

5 rounds for time of:

24 Wall Balls, 20/14 lbs, 10/9 ft

18 Pvc Jump Overs, 24/20 in

12 Dumbbell Bench Press, 50/35 lbs

Rest 1 min

Time Cap: 25:00

Accessories:

4 rounds for quality of:

15 L/15 R Banded Terminal Knee Extensions

Reverse Sled Drag, pick load, 100 ft

20 Banded Tricep Extensions