WOD: Thursday 250703

• Coaching Brief & Class Overview

Today’s session begins with a focused general prep and activation designed to prime the posterior chain, core, and shoulders for gymnastics and running demands. The warm-up includes two quality sets of running, hollow body banded pull-overs, arch holds, and calf activation drills, followed by specific prep incorporating wall lean marches and sprints, controlled eccentric jumping pull-ups, rotational medball slams, and bar kip swings with kipping knees to chest. These movements emphasize shoulder stability, midline engagement, and motor pattern readiness to prepare athletes for the workload ahead.

The gymnastics strict strength portion features 5 sets every 2 minutes of strict pull-ups paired with half-kneeling rotational medball slams. The goal is to build pulling strength and rotational power while maintaining quality movement. Adding load to strict pull-ups is encouraged for advanced athletes to increase intensity.

The conditioning piece, “Even Flow,” challenges aerobic capacity and core endurance with four 400m runs interspersed by descending reps of toes-to-bar (40, 30, 20, 10). Athletes must focus on steady pacing during runs and controlled, efficient toes-to-bar reps to sustain effort

Gymnastic strength:

Every 2 mins for 10 mins do:

5 Strict Pull-ups

5 L/5 R Half Kneeling Rotational Med Ball Slams, pick load

metcon: “Even Flow”

For time:

Run, 400 m

40 Toes-to-bars

Run, 400 m

30 Toes-to-bars

Run, 400 m

20 Toes-to-bars

Run, 400 m

10 Toes-to-bars

Time cap: 18 mins

Goal: 11:00-15:00

Accessories:

4 rounds for quality of:

12 Dumbbell Zottman Curls, pick load

12 Dumbbell Pull Overs, pick load