WOD: Saturday 250705

Smiling into the weekend.

• Coaching Brief & Class Overview

Today’s workout is a 20-minute partner AMRAP emphasizing power endurance and teamwork. Athletes will alternate rounds completing 30 thrusters at 95/65 lb (43/30 kg), 20 box jump overs on a 20-inch box, and 30 pull-ups. This format challenges muscular stamina, cardiovascular capacity, and efficient transitions.

Thrusters test full-body muscular endurance and aerobic output, requiring smooth barbell cycling and controlled breathing. Box jump overs demand lower-body power and coordination, while the pull-ups will require efficient sets to manage strength and grip endurance. Partners must communicate effectively to maintain steady pacing and manage fatigue, aiming for even work distribution.

Athletes should scale reps or modify pull-ups as needed to sustain movement quality throughout the 20 minutes.

metcon: “Fell on Black Days”

Complete as many rounds as possible in 20 mins of:

30 Thrusters, 95/65 lbs

20 Box Jump Overs, 24/20 in

30 Pull-ups

Accessories:

Complete as many rounds as possible in 10 mins of:

15 Tall Kneeling Banded Lat Pull Downs

5 L/5 R Landmine Oblique Twists, pick load

10x [ 1 Dumbbell Bicep Curl + 1 Dumbbell Arnold Press ], pick load