WOD: Friday 220107

It’s only 7 days into the new year and I’m feeling just like Kari during rowing workouts.

• Points of Performance & Coaching Cues:

-Back Squat: Bracing and breathing while rooting through the floor with your entire foot should be the focus today.

-Ring Muscle-ups: Keep the feet tight together.

-Thrusters: The weight is light today so work on maybe widening stance and grip to allow for faster cycle rate. We can also focus on pulling the barbell back down rather than just letting the barbell coast back down to the body.

• Scaling Considerations:

-Ring Muscle-ups: We can go to the seated banded ring muscle-up to work on the movement necessary to get the ring muscle-up or change to the toenail spot muscle-up before moving into a strict pull-up and dip variation.

-Thrusters: Let's first adjust load then move to dumbbell thrusters as an alternative.

Strength: Back Squat

Every 2:30 for 10 mins: Back Squat

10 Back Squats, 60% 1RM

“Vega”

AMRAP 14 mins:

7 Ring Muscle-ups

14 Thrusters, 95/65 lbs

21/17 Row Calories

Goal: 4 rounds +/- 10 reps

Accessories:

For quality, 4 rounds of:

10 Behind-the-Neck Strict Press, pick load

12 L/12 R Single Arm Upright Rows, pick load

-- then --

3 rounds of:

6 Strict Dips

15 Bent Over Reverse Flies, pick load