WOD: Friday 210827

Eyes up Julio! Open Workout 14.4 is coming your way! (My favorite Open workout back in the day).

WHITEBOARD BRIEF

- Today we are really focused on hitting a benchmark test here and giving it a solid go. We will spend the first half of class really honing in on the ring muscle-up and then prime up the body to get ready for the workout to follow and then challenge ourselves and see where we stack up. These are the fun workouts were we can really challenge ourselves and push that intensity. Today is one of those days!

Scaling Mods:

We want to choose scaling mods that are considerate of the stimulus and allow for strong consistent movement throughout. We have the L2 and L1 options to show how to scale both the volume as well as the movement patterns. Use your best judgement and make sure to have athletes working on progressions that work them in a direction that will make them better and feeling good after the wod.

Ring Muscle-Up Strength and Skill Session

On a 15:00 Clock, Choose a station based on skill level

-Strength Station: for athletes building strength

3 Sets

15sec Ring Dip Support Hold, or Ring Push-Up Support Hold

10sec Bottom of Dip Hold, or Bottom of Ring Push-Up Hold

10sec False Grip Ring to Chest, make as challenging as athlete can

15sec Muscle-Up Row Transitions, make these slow and controlled

R: 15sec between movements

-Skill Transfer Station: for athletes working on fine tuning or building skill transfer exercises to get first muscle-up or build on current muscle-ups.

3-4 Sets

3-5 Box or Band Muscle-Up Kip + Turnover

10 Ring Swings

Open 14.4

Complete as many rounds and repetitions as possible in 14 minutes of:

• 60-calorie row

• 50 toes-to-bars

• 40 wall-ball shots, 20# to 10'/14# to 9'

• 30 cleans, 135/95#

• 20 muscle-ups

Accessories

2 Rounds through

Hollow Rock

45sec-30sec-15sec

R: 15sec b/s

Extended Plank

15sec-30sec-45sec

R: 15sec b/s