WOD: Friday 250926

• Coaching Brief & Class Overview

Today’s focus pairs classic upper-body pressing strength with a fast, shoulder-burning benchmark style couplet. We’ll open with mobility and positional prep for the bench press, making sure athletes can find a stable shoulder position on the bench. Strength work builds to a challenging 80–85% load, finishing with a rep-out at 80% to develop endurance under load.

The conditioning piece, “Chasin’ That Neon Rainbow,” is a quick three-round sprint of push-ups and wall balls. The interference between pressing and wall balls creates high local fatigue in the shoulders and chest. Encourage athletes to pace the first round conservatively—breaking push-ups into small, tidy sets and keeping wall balls snappy but controlled. Quality reps will matter more than racing the clock early. Aim to keep form intact and transition quickly to stay inside the target time domain.

strength: Bench press

Go every 2:30 mins

Bench Press 1x5 at 75% 1RM

Bench Press 1x3 at 80% 1RM

Bench Press 1x3 at 85% 1RM

Bench Press 1xME at 80% 1RM

metcon: “Chasin’ That Neon Rainbow”

3 rounds for time of:

25/20 Push-ups

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

Time Domain: 4:00-7:00

Time Cap: 10:00

Accessories:

4 rounds for quality of:

10 Ring Tricep Extensions

10 Goblet Cossack Squats, pick load