I don't think that the post that you linked explains why WAR's stances are oGCD. It's referencing the fact that, prior to 2.1, Wrath stacks granted a bonus to healing rather than crit. Inner Beast represented a trade-off: either hold on to your stacks to keep up your bonus to self healing, or expend them for a 300% self-heal. 2.1 changed the self-healing bonus to be an intrinsic part of Defiance, and made Wrath give a bonus to crit. This in turn was later changed into a parry bonus with 3.0 due to the introduction of Deliverance.
You are correct to point out that WAR does not gain an instantaneous bonus in eHP on switching stance. The flip-side to this is that the cost of stance dancing is usually paid by your healer. Also, even in the event that you don't correctly plan your stance dancing in advance, you do have the largest and most powerful collection of instantaneous self-heals at your disposal out of any tank.
The biggest cost to stance-dancing on WAR used to be the fact that it cost you your stacks prior to 3.0, which could be considered analogous to the MP costs on PLD/DRK. This was removed with the introduction of Deliverance, because it allowed you to keep your stacks.
While you're right to point out that the numbers for Defiance look off, I think that the example was designed to illustrate that WAR doesn't get an instantaneous eHP benefit from stance dancing.
The tankbuster in the example hits for 10k after considering gear but before considering damage reduction buffs. If you swap into Grit/Shield Oath during the cast, the effect is instantaneous and you take 8k damage. If you swap into Defiance during the cast, you are still sitting at 10k HP, but your max HP is now 12.5 k. If you don't get topped off during this interval (either by yourself or the healer), you take 10k and die. This usually isn't an issue though.



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