WOD: Wednesday 250611

"I know Kung Fu."

• Coaching Brief & Class Overview

“Sentinel Storm” is a strategic high effort piece that challenges athletes to balance aerobic power, gymnastics stamina, and barbell cycling under fatigue. The workout consists of three 8-minute AMRAPs with 4-minute rest periods, where athletes must earn time at the barbell by moving efficiently through a 1000m run and a 25 Toes to Bar.

Each round begins with a moderately aggressive run, aiming to finish in the 4:15–5:15 range, leaving just enough in the tank to hit the toes to bar with control. The gymnastics should be broken early and often (e.g., 10-8-7 or smaller sets) to avoid grip failure. Rx+ / Competitor athletes will take on 30 reps and a heavier bar, demanding even more discipline in pacing.

The power snatch window is where athletes accumulate scores. Once there, the goal is fast, clean singles with quick resets, this rewards composure under fatigue and reinforces quality mechanics at moderate loading. Athletes should stay tight in setup, drive through the floor, and avoid rushing reps to prevent missed lifts.

Use the 4:00 rest between sets to really compose breathing, shake out the arms, and get some water. How well athletes recover will determine the quality of barbell work in rounds two and three. Consistency is the name of the game today.

metcon: “Sentinel Storm”

3 rounds, 8 mins each, for max reps of:

Run, 1000 m

25 Toes-to-bars

Max reps in remaining time Power Snatches, 115/75 lbs

Rest 4 mins

Accessories:

5 rounds for quality of:

Ring Plank, 45 secs

7 L/7 R Landmine Oblique Twists, pick load