WOD: Tuesday 250930

It’s been fun y’all. See you next time!

• Coaching Brief & Class Overview

Today’s session pairs pressing strength with an explosive conditioning piece. We start with a focus on barbell mechanics in the push press, emphasizing a strong, vertical dip and drive, with an aggressive lockout over the midline. This session tops off our cycle before our re-test this week as it hits just enough loading and limited volume to allow for adaptation and priming without fatigue. After building to moderate loads, athletes will take on “Push the Line,” an 8-minute AMRAP blending wall walks, burpee box jumps, and shoulder-to-overhead reps. The goal is smooth pacing through wall walks, efficient transitions, and unbroken barbell work. Remind athletes to keep equipment close and prioritize posture and tension in all overhead positions. Encourage them to treat the first 2–3 minutes as a controlled build, then increase urgency in the back half without sacrificing form.

Push Press

Every 1:30 x 6 sets

3 Reps @ 75%

metcon: “Push the Line”

8:00 AMRAP

2 Wall Walks

4 Burpee Box Jump

6 Shoulder to Overhead

Box Height: 30/24in

Barbell: 155/105lb, 70/48kg

Time Goal: 34:00-40:00

Time Cap: 40:00

Accessories:

3 Sets: For Quality

10 Ring Push-Ups

:20 Ring Plank Hold

12/12 Side Lying Dumbbell External Rotations