WOD: Thursday 251009

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

• Coaching Brief & Class Overview

Today’s session is a benchmark test day blending pressing strength, strict gymnastics pulling, and a fast bodyweight conditioning finisher. Athletes will start with a structured warm-up to activate shoulders, prime pulling patterns, and build overhead positions before moving into the push press. The push press 3RM is the primary lift, where the focus is on leg drive, vertical bar path, and finishing with a strong lockout overhead. After a short rest, athletes will test strict pulling strength in either an unbroken set or a one-minute max effort. We’ll close with a sprint-style bodyweight challenge—50 burpees to a bumper plate—which tests stamina, urgency, and grit. This is a day to encourage athletes to push their limits, compare with past numbers, and set new benchmarks moving forward.

benchmark testing:

Part A) 0:00-10:00

Push Press 3RM

10:00-12:00 Rest

Part B) 12:00 - 13:00

-Max Unbroken Strict Pull-Ups

13:00 - 15:00 Rest

Part C) 15:00 - 20:00

For Time:

50 Burpees to Bumper Plate 45lb (20kg)

*Must reach full hip extension on Weight Plate

Score:

Part A) Load

Part B) Reps

Part C) Time

Accessories:

For Quality

3 Sets:

10-12 Barbell Z-Press

10-12 Ring Rows

Load: Choice