WOD: Wednesday 250903

• Coaching Brief & Class Overview

Today blends absolute strength work with our Back Squat progression and strict shoulder stamina, midline control, and aerobic skill under fatigue in our conditioning piece. We’ll start with mobility for hips, thoracic spine, and shoulders before moving into overhead prep with jump rope, muscle snatch, and wall-facing handstand holds. Strength work is back squat volume at 70–85% to build positional strength and leg power. The conditioning piece is a 12:00 AMRAP of wall walks, overhead squats, and double unders, with the wall walk volume climbing each round. Athletes should aim to keep overhead squats and double unders unbroken, managing shoulder fatigue through smooth wall walk pacing. The workout builds deceptively—coaches should emphasize early control, efficient barbell cycling, and maintaining breathing rhythm in rope work.

strength: back squats

Every 2:30 x 6 Sets:

Back Squat 5-5-3-3-2-2

Set 1–2: 5 Reps @ 70%

Set 3–4: 3 Reps @ 75%

Set 5–6: 2 Rep @ 80–85%

metcon: "Kiss"

As many reps as possible in 12 mins of:

2 Wall Walks

6 Overhead Squats, 135/95 lbs

48 Double Unders

3 Wall Walks

6 Overhead Squats, 135/95 lbs

48 Double Unders

4 Wall Walks

6 Overhead Squats, 135/95 lbs

48 Double Unders ...

Continue adding 1 Wall Walks until time expires.

Accessories:

Every 2:30 for 10 mins do:

5 L/5 R Kettlebell Front Rack Box Step-ups, pick load, pick height

10 Reverse Nordic Curls

Wall Sit, 40 secs