WOD: Saturday 250816

Have a great weekend!

• Coaching Brief & Class Overview

Today’s session is a fun but gritty team conditioning piece that blends barbell cycling, gymnastics pulling, and plyometric work in a continuous flow format. We’ll start with general movement prep and a playful “Burpee Number Game” to get athletes warm and reactive before moving into barbell and gymnastics primers. The workout, “Grown Ups”, is a 5-round waterfall-style chipper feel of a workout where three-person teams rotate through thrusters, abmat sit-ups, box jump overs, and burpee pull-ups in sequence. The goal is to keep moving ahead of your teammates with minimal downtime, maintaining steady pacing and limiting thrusters to two sets or less. This format demands both individual work capacity and smooth transitions to keep the team’s overall pace high. Encourage athletes to manage their breathing early and stay consistent through the middle rounds so they can push in the closing stages. We’ll finish with a shoulder and midline accessory block to reinforce pressing stability and core endurance after the team grind.

metcon: "Grown Ups"

5 rounds for time of:

15 Thrusters, 95/65 lbs

30 AbMat Sit-ups

15 Box Jump Overs, 24/20 in

10 Burpee Pull-ups

Goal Time Domain: 18:00-21:00

Time Cap: 30:00

Accessories part a:

3 rounds for quality of:

10 Kettlebell Z Press, pick load

Plank Hold, 30 secs

Accessories part b:

For quality:

50 Strict Pull-ups

100 Hollow Rocks