WOD: Tuesday 250812

• Coaching Brief & Class Overview

Today blends overhead strength work with a high-capacity, mixed-modal EMOM that tests stamina, midline endurance, and sustainable output. We’ll start with mobility and activation to open shoulders, prime the lats, and reinforce a strong dip-drive pattern before progressing through push press build-up sets. The strength portion is a controlled linear build of push press triples, focusing on clean bar path, aggressive leg drive, and stable overhead lockout—athletes should move with intent rather than chase max load. From there, we transition into “The Zohan Special,” a 15:00 EMOM where each working station is about maximizing quality reps while holding consistency across rounds. Double unders set the tone, toes-to-bar challenge grip and midline, the bike demands steady high output, and dumbbell push presses load the shoulders late in the set. The rest minute is the only reset—athletes should use it to manage breathing and prepare to tackle the next set at the same pace. Our optional accessory work will target pressing stability, lat strength, and tricep endurance to support long-term overhead development.

strength: Push Press

Go every 2:30 mins.

Push Press 1x3 at 65% 1RM

Push Press 1x3 at 70% 1RM

Push Press 1x3 at 75% 1RM

Push Press 1x5 at 70% 1RM

metcon: "The Zohan Special"

3 rounds, 1 min per station, for max reps of:

Double Under

Toes-to-bar

Air Bike Calorie

Dumbbell Push Press, 50/35 lbs

Rest 1 min

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

Accessories:

3 rounds for quality of:

12 Alternating Dumbbell Bench Press, pick load

15 Tall Kneeling Banded Lat Pull Downs

20 Banded Overhead Tricep Extensions