WOD: Thursday 250717
• Coaching Brief & Class Overview
Today’s 20-minute EMOM blends classic barbell strength with a potent dose of push-pull conditioning. Athletes will rotate through heavy deadlifts and bench press at 80%+, focusing on controlled, powerful reps with clean mechanics under moderate fatigue. Minute 3 delivers the heart of the conditioning: a combo of kettlebell swings and push-ups that spikes heart rate and demands upper-body endurance. The minute of rest each round is key—this is where we can recover and adjust loads as needed. This format rewards consistency and quality across all movements. Optional accessories target posterior chain activation and hamstring resilience—ideal for reinforcing hinge mechanics and recovery post-EMOM.
metcon: “Say Hello to My Little Friend”
20:00 EMOM
Minute 1: 3 Deadlifts
Minute 2: 3 Bench Press
Minute 3: 15 American Kettlebell Swings + 15/10 Push-Ups
Minute 4: Rest
Kettlebell @ 53/35lb, 24/16kg
Deadlift and Bench Loading @ 80%+
Accessories:
3 Sets: For Quality
5 Hamstring Walk-Outs