WOD: Thursday 250612
"There Is a Difference Between Knowing the Path and Walking the Path."
• Coaching Brief & Class Overview
Today’s session pairs heavy barbell lifting with a fast-paced re-test benchmark to challenge both positional strength and repeatable power output. We’ll begin with a strength EMOM focused on developing overhead and front rack strength before moving into a spicy retest of “Walking on the Walls.”
In the lifting EMOM, athletes will alternate every 2:00 between 3 Push Press and 3 Front Squats, starting at ~70% of their 1RM for each lift. The goal is to gradually build to a heavy, high-quality triple by set 4 of each lift. Athletes should focus on crisp execution: driving hard through the legs in the push press without re-bending the knees, and maintaining an upright torso with a strong front rack in the squats. Because the lifts alternate, athletes have 4:00 rest between efforts on the same movement, this allows the proper time to rest and really load up weight to something heavy by set 4.
We’ll then transition into “Walking on the Walls,” a benchmark piece built around shoulder stamina, midline fatigue, and consistent pacing. It opens and closes with wall walks, which demand control and composure under fatigue—especially after the wall balls and box jump overs. Athletes should approach the opening wall walks at a steady pace and break the wall balls into manageable sets (e.g., 9-6 or 10-5) to avoid early burnout. Box jump overs should be approached with urgency, but control.
This retest is all about movement economy and smart transitions. Encourage athletes to reflect on their last effort and apply a better pacing or breaking strategy to improve time while maintaining movement quality.
strength:
Every 2 mins for 16 mins, alternating between:
3 Push Press, pick load
3 Front Squats, pick load
Starting @ 70% of 1RM for Both Lifts and Increasing to a 3 Rep Heavy for the Day
metcon: "Walking on the Walls"
For time:
5 Wall Walks
15 Wall Balls, 20/14 lbs, 10/9 ft
20 Box Jump Overs, 24/20 in
30 Wall Balls, 20/14 lbs, 10/9 ft
20 Box Jump Overs, 24/20 in
15 Wall Balls, 20/14 lbs, 10/9 ft
5 Wall Walks
Goal: 4-7 minutes
Time Cap: 10 minutes
Accessories:
5 rounds for quality of:
Copenhagen Plank, L 20 secs/R 20 secs
Single Leg Wall Sit, L 20 secs/R 20 secs