WOD: Friday 240223

All that shoulder rehab is paying off Erin.

• Coaching Notes

We are getting into a higher skill day with the focus on the Ring Muscle-Up as well as touching on weightlifting technique and barbell cycling. The focus of our weightlifting piece today is to target the range of 70-75% to focus on form and speed on the barbell. Please do not push the loads, as the focus is on form and speed and allowing the body to recover here going into the first week of the Open. Moving into the workout, we want to have some touches on the Ring Muscle-Up, but the idea is to just touch on the scales, modifications and get athletes to their ideal work quicker today as we have a longer workout on the docket. We have placed a rest minute in there to keep intention and focus on the Ring Muscle-Ups and Power Cleans as opposed to doing this as a straight run through on the workout.

weightlifting:

Every 1:30 for 12 mins.

1x [ 1 Power Clean + 1 Hang Power Clean + 2 Squat Cleans ], 70-75%

metcon: "Free Solo"

6 rounds for time of:

4 Ring Muscle-ups

8 Power Cleans, 135/95 lbs

12 Wall Balls, 20/14 lbs, 10/9 ft

Rest 1 min

Accessories:

3 rounds for quality of:

10 Incline Dumbbell Bench Press, pick load

10 Bent Over Barbell Rows, pick load

15 Strict Toes-to-bars

35 Barbell Bicep Curls, 45/35 lbs

35 Strict Press, 45/35 lbs