WOD: Friday 220603

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• Points of Performance & Coaching Cues

-Ring Muscle-ups: Work on engaging the lats and having the arch to hollow position create the movement that allows for the hip to drive toward the rings, then pull the feet back underneath you as we throw the torso on top of the rings.

-Kipping Handstand Push-ups: Create a solid stable tripod with an active shoulder, then move into extension through the kip and flex the butt to keep the hips off the wall.

-American Kettlebell Swings: We are looking for hip extension while maintaining midline. A lot of athletes tend to lose midline as we go to full extension on the kettlebell swings. The best cue here is to shorten the gap between your sternum and belly button.

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• Scaling Considerations

-Ring Muscle-ups: The initial scale is to move to 4 strict pull-ups + 4 strict dips. We can also go to the box ring muscle-up or the seated banded ring muscle-up.

-Handstand Push-ups: We want to have some tools in our tool box for the handstand push-up. The box pike handstand push-up is definitely our favorite option, but only if the athlete can do it correctly and maintain the proper pressing form. Dual dumbbell strict press is never a bad option and helps those that feel like going inverted will be an issue.

-American Kettlebell Swings: First scale will be to lower the weight, then next would be to change to a Russian kettlebell swing. After that a kettlebell deadlift would be the best option to limit dynamic loading.

Metcon:

"Mox"

12 min AMRAP of:

4 Ring Muscle-ups

5 Strict Handstand Push-ups

6 American Kettlebell Swings, 70/53 lbs

7 Box Jump Overs, 30/24 in

Accessories:

Complete as many rounds as possible in 8 mins of:

8 Dumbbell Bench Press, pick load

8 Dumbbell Bent Over Rows, pick load

8 Barbell Z Press, pick load

8 Zottman Curls, pick load