WOD: Saturday 251011

It’s a waterfall partner workout basically a solo workout?

• Coaching Brief & Class Overview

Today’s focus is on team-based conditioning using a waterfall-style format. Athletes will cycle through bench press, GHD/core work, dumbbell snatches, and the rower, creating both individual pacing challenges and team flow management. The warm-up primes shoulder stability, pulling strength, and midline activation before moving into specific prep across all four stations.

Boulevard of Broken Dreams is a grindy 5-round effort where pacing and teamwork dictate success. Athletes should aim for sustainable, repeatable splits, managing the bench press in controlled sets and keeping the GHD sit-ups smooth to avoid excessive midline fatigue. The dumbbell snatch should ideally be unbroken, with efficiency in the hip drive and hand switch. On the row, athletes must find a strong but sustainable rhythm that keeps the waterfall rotation flowing. Coaches should emphasize consistent pacing, smart transitions, and communication to avoid bottlenecks in the team flow.

Metcon: “Boulevard of Broken Dreams”

5 Rounds for Time, as 4 Person Waterfall

20 Bench Press

20 GHD Sit-Ups

20 Alternating Dumbbell Hang Snatch

20/14 Calorie Row

Barbell Bench: 135/95lb, 61/43kg

Dumbbell: 50/35lb, 22.5/15kg

Score: Time

Time Cap: 35:00

Accessories:

For Quality

3 Sets:

10-12 Ring Tricep Extensions

:30 Hollow Hold