WOD: Wednesday 250709

• Coaching Brief & Class Overview

Today’s strength piece pairs strict press and push press in a complex every 3 minutes for 5 sets, followed by 3–5 plyometric push-ups. This combination is designed to build upper-body pressing strength and speed through a blend of strict control and dynamic drive. Athletes should focus on a vertical bar path, tight midline, and full extension overhead. The plyo push-ups that follow should be explosive, if power and speed fade after 3 reps, scale accordingly to maintain stimulus. After the pressing complex, we move into a 15-minute EMOM that targets muscular endurance and midline control. Floor presses challenge shoulder stability in a hollow position, while renegade rows and overhead plate carries reinforce core strength and upper-body pulling under fatigue. GHD sit-ups round out the circuit with high-rep midline work, and the fifth minute offers recovery before the next round. Athletes should prioritize quality movement and consistent pacing across all stations, aiming to stay just below redline while maintaining movement integrity. While the use of different equipment will lead to a lot of things being taken out it also allows us to start at different stations and hit the intended stimulus for each movement without the need to modify due to equipment limitations.

strength:

Every 3 mins for 15 mins do:

1x [ 3 Shoulder Press + 5 Push Press ], pick load

5 Plyometric Push-ups

metcon: "Fourth Quarter"

Every 1 min for 15 mins, alternating between:

10 Hollow Body Kettlebell Floor Press, 53/35 lbs

16 Dumbbell Renegade Rows, 50/35 lbs

Overhead Plate Carry, 45/25 lbs, 100 ft

20 GHD Sit-ups

Rest 1 min

Accessories:

3 rounds for quality of:

10x [ 1 Close Grip Bench Press + 1 Eccentric Skull Crusher ], pick load

12 L/12 R Side Lying Dumbbell External Rotations, pick load