WOD: Friday 221118

T-6 days until the best food centered holiday of the year! So much pie will be had.

• Daily Focus

Today is a fun chipper, with a good full body feel and flow to the entire workout. we will start with burpee pull-ups and end with devil press. The idea here is that we are starting with the most time intensive movements. Being that each rep is slow for both the burpee bar muscle-ups as well as the devil press. In the center we are looking at more steady state work with consistent sets across for the wall balls, toes-to-bars, and a steady state row.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Burpee Bar Muscle-ups: Start underneath the bar and jump up to the bar and find your kip, working to engage the lats and having the arch to hollow position create the movement that allows for the hips to get to the bar rather than a pull with the arms. Then drop right back to the floor and move right into the next rep.

-Scale: We have multiple options we can scale to today. We can do the banded bar muscle-up, box bar muscle-up, low bar banded bar muscle-up, or burpee pull-up for scaling today. We can sub these in by doing burpees then bar muscle-up progressions or going into a burpee to jumping bar muscle-up progression.

Wall Balls: Elbows should stay in front of the body and hip crease needs to pass below parallel. Focus on a good dynamic drive with tension out of the hole as we release the ball.

-Scale: Let's first reduce the weight, second reduce the height of the target, and third we can move to a light goblet squat or air squats. If someone has knee issues then sub out light dumbbell push press or strict press.

Toes-to-bars: Similar to the rings here, where we are looking for that tight kip glide while keeping the lats active through the swing.

-Scale: Let's scale to alternating toes-to-bars, then knees-to-elbows, then strict knee raises, and finally move to v-ups or sit-ups if we need an option that is not on the rig.

Row Calories: Get the rower moving quickly and then work on a steady state long stroke. Focus on leg drive through the first half of the pull, then work on the body and arms staying connected through the finish.

-Scale: Sub any machine today for the rower.

Devil Press: Chest must touch the floor. Dumbbells can go between the legs (suggested) or go on the outside of the legs as we bring the dumbbells through extension to overhead.

-Scale: Scale to traditional burpees, then dual dumbbell muscle snatches. If the reps are 10 reps this would be 10 burpees then 10 dual dumbbell muscle snatches.

MetCon: "Hard to Be Humble"

For time:

20 Burpee Bar Muscle-ups

60 Wall Balls, 20/14 lbs

40 Toes-to-bars

60/45 Row Calories

20 Devil Press, 50/35 lbs

Time domain: 13-18 mins

Time cap: 20 mins

Accessories:

5 rounds for quality of:

5 Weighted Strict Pull-ups, pick load

8 Banded Strict Chest-to-bar Pull-ups

10 Zottman Curls, pick load