WOD: Wednesday 250723

• Coaching Brief & Class Overview

Today we’re focused on upper-body pressing stamina and shoulder integrity, starting with a quality warm-up that opens the thoracic, engages the core, and activates overhead stability. In the strength piece, we’re working through 8 sets of 3 strict press at 70–80%, emphasizing consistent, controlled reps without chasing fatigue. The conditioning piece, “All Gas, No Brakes,” is a classic push/pull couplet with added interference from double unders—expect grip, shoulders, and midline fatigue to build fast. Encourage athletes to pace push-ups early and manage transitions tightly, especially heading into jump rope efforts. We’ll finish with optional accessories targeting shoulder health, bracing strength, and kettlebell control through Turkish Get-Ups and rear delt flys.

strength: strict press

Every 1:30 for 12 mins.

3 Strict Press, @ 70%+

metcon: “All Gas, No Brakes”

For time:

21 Kettlebell Swings, 53/35 lbs

21 Push-ups

50 Double Unders

18 Kettlebell Swings, 53/35 lbs

18 Push-ups

50 Double Unders

15 Kettlebell Swings, 53/35 lbs

15 Push-ups

50 Double Unders

12 Kettlebell Swings, 53/35 lbs

12 Push-ups

50 Double Unders

9 Kettlebell Swings, 53/35 lbs

9 Push-ups

50 Double Unders

Time Cap: 12:00

Accessories:

3 rounds for quality of:

Farmer Carry, pick load, 100 ft

20 Dumbbell Rear Delt Flies, pick load

5 L/5 R Turkish Get-ups, pick load