WOD: Wenesday 250702

Yay Bench Press!

• Coaching Brief & Class Overview

Today’s session targets strength, power, and muscular endurance through a challenging alternating station format. Athletes will perform squat cleans at 75%+ of their 1RM clean every other set, focusing on bar speed, efficient hip extension, and receiving position to maintain consistency under fatigue.

Between squat clean sets, athletes will complete bench presses progressing from 70% to 80%+ of their 1RM across four loading phases, paired with 16 wall balls. This combination challenges upper-body pressing strength and metabolic capacity through high-rep wall balls, promoting muscular stamina, battery work and cardiovascular endurance.

The strict timing every 2:00 minutes encourages athletes to manage rest and work efficiently, balancing maximal effort with recovery. Prioritize technique on cleans and controlled tempo on bench presses to maximize power output.

metcon: “Them Bones”

Every 2:00 x 12 Sets, Alternating Stations

Station 1: 1.1.1 Squat Clean

Station 2: 4 Bench Press + 16 Wall Balls

Squat Clean- @ 70%+ of 1RM Squat Clean

Bench Press- set 6, 80%+

Wall Ball- 9/6kg

Accessories:

3 rounds for quality of:

16 Alternating Goblet Cossack Squats, pick load

10/7 Strict Bar Dips

Weighted Wall Sit, pick load, 45 secs