WOD: Friday 211210

“But Sauron was not of mortal flesh, and though he was robbed now of that shape in which had wrought so great an evil, so that he could never again appear fair to the eyes of Men, yet his spirit arose out of the deep and passed as a shadow and a black wind over the sea, and came back to Middle-earth and to Mordor that was his home. There he took up again his great Ring in Barad-dur, and dwelt there, dark and silent, until he wrought himself a new guise, an image of malice and hatred made visible; and the Eye of Sauron the Terrible few could endure.” -J.R.R Tolkien

Points of Performance & Coaching Cues:

-Double Unders: Eyes forward and down. Looking 4ft out in front with hands in the periphery will help build consistency on the jump rope. Think about actually hitting the ground twice rather than just spinning fast.

-Bar Muscle-up Technique Work: We should allot some time to practice bar muscle-ups and possibly get athletes their first bar muscle-up here or get better on bar muscle-ups. This workout is only 20 mins long and the bar muscle-up is the only skill that's needed to get loosened up today so spend the time getting this firing.

-Bar Muscle-ups: The best cue we have found is to have athletes focus on the movement as if they are getting out of the pool. This is a press, then press, not a pull and press over the bar. We press away from the bar with our lats, then press down and around the bar to get over and on top of the bar. If you focus on pulling, then you will most likely wind up pulling your chest to the bar and shortening the drive over the top.

-Wall Balls: Steady effort and breath. We want to try to create such a fluid rhythm that this starts to feel like jogging rather than a real working set.

Scaling Considerations:

-The focus today is on finding the best modification for the bar muscle-ups. We can utilize the first part of class to really work through the different progressions today. This is a test workout so if athletes are close then going to option 2 will be great as it is set up like an old open workout where they are at the end and if the athlete has the time they can use that time to attempt a muscle-up and possibly get there first.

-For other types of scaling for the bar muscle-up today let's stick to hitting variations of the pull-up that will progress either a strength or skill depending on the athlete.

"Sauron”

For time:

100 Double Unders

70 Wall Balls, 20/14 lbs

10 Bar Muscle-ups

100 Double Unders

50 Wall Balls, 20/14 lbs

15 Bar Muscle-ups

100 Double Unders

30 Wall Balls, 20/14 lbs

20 Bar Muscle-ups

Time cap: 20 mins

Friday Finisher :

For time:

Wall Sit, 1 min

30 Goblet Squats, 35/26 lbs

Rest 10 secs

Wall Sit, 1 min

20 Goblet Squats, 53/35 lbs

Rest 10 secs

Wall Sit, 1 min

10 Goblet Squats, 70/53 lbs