WOD: Wednesday 250618
• Coaching Brief & Class Overview
Today’s training blends positional strength and explosive power in the front squat complex, followed by a mentally demanding re-test: “Work In Progress”—a two-part AMRAP designed to challenge pacing, movement efficiency, and grit under fatigue.
We’ll begin with Pause Front Squat + Front Squat, performed every 2:30 x 5 sets. Athletes will complete the first two sets at 70% (1+4), the next two at 75% (1+3), and finish with a final set at 80% (1+2). The focus here is on control and posture, especially during the :03 pause in the bottom of the first rep. Athletes should maintain tension throughout, keeping the chest tall and braced before driving out. After each set, we’ll build explosive power with 3 broad jumps for distance, emphasizing hip extension and force production. This pairing develops strength through full range and the ability to express it dynamically.
Then we move into “Work In Progress”, a re-test piece that pushes stamina, pacing, and fatigue management across two back-to-back 5:00 AMRAPs, separated by 5:00 rest.
Part A starts with 60 wall balls, followed by max calories on the rower in the time remaining. Athletes should aim to complete the wall balls in 2–3 sets (e.g., 30-20-10 or 25-20-15), leaving enough time to accumulate significant calories. Encourage upright posture and smooth breathing to transition quickly to the row.
Part B flips the structure: athletes begin with max wall balls, using the exact number of calories they achieved in Part A as the buy-in row. This second AMRAP is all about mental grit, shoulders and legs will be taxed, so athletes must dig deep and stay composed through fatigue.
This session reinforces quality squat mechanics, builds explosive power, and demands sustained output under pressure. Emphasize intention in the strength work and resilience in the metcon, how athletes manage fatigue will define their performance.
strength:
Go every 2:30 mins.
1x [ 1 Pause Front Squat + 4 Front Squats ]
1x [ 1 Pause Front Squat + 4 Front Squats ]
1x [ 1 Pause Front Squat + 3 Front Squats ]
1x [ 1 Pause Front Squat + 3 Front Squats ]
1x [ 1 Pause Front Squat + 2 Front Squats ]
*After Each Set Complete 3 Broad Jumps for Distance
Set 1-2- @ 70%
Set 3-4- @ 75
Set 5- @ 80%
Pause :03 on the Pause Front Squat
metcon: “Work In Progress”
In 5 mins, for max reps of:
60 Wall Balls, 20/14 lbs, 10/9 ft
Max reps in remaining time Row Calories
-- Rest 5 mins --
In 5 mins, for max reps of:
X Row Calories
Max reps in remaining time Wall Balls, 20/14 lbs, 10/9 ft
X Row Calories- edit in the total number of calories achieved from Part A.
Re-Test (June 19th, 2024)
Goal: Maintain composure in Part A to earn 30–50+ Calories; match or exceed 50+ Wall Balls in Part B
Accessories Part a:
4 rounds for quality of:
5 L/5 R Bulgarian Split Squats, pick load
5 L/5 R Bulgarian Split Squat Jumps
Accessories Part b:
4 rounds for quality of:
Single Leg Wall Sit, L 20 secs/R 20 secs
10 L/10 R Half Kneeling Paloff Press + Rotations