WOD: Tuesday 250805

man kettlebell swing

• Coaching Brief & Class Overview

Today opens with a gymnastics test focused on strict pulling capacity and ring row endurance, giving athletes a chance to benchmark upper-body pulling strength before moving into a high-output aerobic grind. Warm-up flow includes rowing, hinge pattern development, and shoulder activation to prime the pulling and kettlebell patterns. In the workout, “Samsonite… I Was Way Off!”, athletes will tackle two 10:00 windows of moderate-volume rowing, burpees, and kettlebell swings. The goal is consistent pacing across both sets while navigating grip fatigue and aerobic demand. Cue athletes to approach the burpees with a steady rhythm and aim for unbroken or intelligently broken sets on the swings to protect their ability to push the closing row. Our optional accessory work targets back, biceps, and posterior chain pulling strength.

gymnastics test:

0:00-2:00

A single set of Strict Pull-ups for max reps.

2:00-7:00

As many reps as possible in 5 mins of: Ring Row

metcon: "Samsonite… I Was Way Off!"

Every 10 mins for 20 mins do:

Row, 300/250 m

10 Burpees

20 Kettlebell Swings, 53/35 lbs

10 Burpees

20 Kettlebell Swings, 53/35 lbs

10 Burpees

Row, 300/250 m

Accessories:

4 rounds for quality of:

12 Supinated Barbell Bent Over Rows, pick load

12 Ring Bicep Curls

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