WOD: Monday 240311

• Coaching Notes

Today, we are getting after an out and back style chipper focused on gymnastics conditioning and the continued development of chest to bar pull-ups, as well as the addition of pistol squats. We haven’t had pistols in for some time here, and will be layering them in as a weekly or bi-weekly skill in order to increase greater single leg strength and mobility with the note that as coaches we need to be cognizant of mobility limitations that can create excess stress on the knees and lower back for our athletes. The goal today will be to spend about 10:00 minutes on a targeted warm-up meant to prime all the movements we are going over today and then get into a more specific progression and development session focused on the chest to bar pull-up and pistol. The goal here will be to spend adequate time to make sure athletes are warm and ready to get into the positions as well as understanding the scaling modifications necessary to target the specific stimulus of the day. We should allot 10-12 minutes here to go over these skills and drills before making sure athletes have a final understanding of the workout and set them on their way. Our “optional” accessory focus is built to align with the movements and provide the necessary extra volume and focused work for leg strength / stamina and some targeted lat work for increased pulling capacity.

metcon: "Long Winded"

For time:

20 Burpee Box Jump Overs, 24/20 in

25 Chest-to-bar Pull-ups

30 Pistols

40/32 Ski Erg Calories

30 Pistols

25 Chest-to-bar Pull-ups

20 Burpee Box Jump Overs, 24/20 in

Time Domain: 15:00-20:00 minutes

Time Cap: 25:00 minutes

Accessories:

4 rounds for quality of:

10 Goblet Cyclist Squats, pick load

8 L/8 R Single Leg Romanian Deadlifts, pick load

15 Tall Kneeling Banded Lat Pull Downs