WOD: Monday 240205

Congrats to all teams and participants in the Valentine’s Day Massacre competition over the weekend!

• Coaching Notes

The focus of the day will be on the Ring Muscle-Up. We are working into an 18:00 minute AMRAP with a triplet of Ring Muscle-Ups + Cal Echo + Double Unders. By combining the Ring Muscle-Ups in this fashion we are allowing for the ability to focus and be more consistent on the rings with little to no interference. The goal from a coaching standpoint is to set up our athletes with the tools to practice and play today with some progressions that will help them feel strong and encouraged. We should have about 15:00 minutes to go through progressions for the day and a good way to work this one would be to start with some ring support drills, then to some low ring transition drills with the box and / or band modifications. Finally we can move up to the high rings and go through what we want to see from the ring swing, transition, and go through some spotted muscle-ups for those that are close.

Once we have gone through our progressions, it is about finding the correct scale and movement modification that will keep athletes moving consistently for the entire 18:00 minutes in order to ensure we are truly engaged and working for the full 18:00 minutes. When we choose options that are too challenging and rest too much during the workout, we will limit our overall progress with conditioning efforts.

gymnastics:

15mins:

Ring Muscle-up Progression

metcon: "Diddy Kong"

Complete as many rounds as possible in 18 mins of:

6 Ring Muscle-ups

15/12 Bike Calories

54 Double Unders

Accessories:

4 rounds for quality of:

12 Inverted Rows

12 Glute Bridge Dumbbell Pull Overs, pick load

Handstand Hold, 30 secs