WOD: Saturday 220129

Congrats Sara on getting your first rope climb!

• Points of Performance & Coaching Cues

-Double Unders: Eyes forward and looking out 4 ft in front of you with hands close to the side. Focus on strong jump and double hit with the hands to create consistent rhythm and mechanics.

-Hang Squat Snatches: We are looking to see a quick reset and into the next rep here, pulling under the bar and punching hard into the hole. Work for an upright torso in the catch and press out of the snatch.

-Ring Muscle-ups: Look to keep feet tight together and rings close as we go into the turnover. Work for quick consistent sets with your partners and chip away.

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• Workout Primer

For quality:

30 Double Unders

3 Hang-to-High Pulls

3 Hang Muscle Snatches

3 Overhead Squats

6-8 Kip Swings

Ring Support Hold, 10 secs

Bottom Ring Support Hold, 10 secs

-- Add load --

30 Double Unders

3 Hang Power Snatches

3 Snatch Balances

3 Hang Squat Snatches

3-5 Ring Muscle-up Kip Swings or Bar Kip Swings

1-2 Muscle-up-to-Catch or 2-4 Kipping Pull-ups

5 Push-ups

-We are working into specific skills and drills as we get to our working weight to tackle the workout today. Focus is to be targeted with the warm-up and then have athletes tap into what they need to right before the workout.

-If you feel like you have time for it and want to go through ring muscle-up technique work, the linked videos shows the drills we would recommend.

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• Scaling Considerations

-Double Unders: Adjust to single unders or if calves are an issue we should substitute the bike. Bike substitute today would be 60/45 calories.

-Hang Squat Snatches: Lower the weight and go to a hang power snatch or hang power snatch then overhead squats depending on the athlete. If it's just technique that's the issue, go to the hang power + overhead squat, if its mobility and technique go to hang power to work on getting into those ranges of motion.

-Ring Muscle-ups: Watch the ring muscle-up video and go through those progressions as the way to scale these down, otherwise a pull-up variation would be the way to go to keep the stimulus of the workout.

“Foxcatcher”

Teams of 3 - complete as many rounds as possible in 25 mins of:

240 Double Unders

120 Hang Squat Snatches, 95/65 lbs

60 Ring Muscle-ups

Accessories

3 rounds for max reps of:

max rep Strict Bar Dips

Rest 30 secs

8 Rope Pull-ups

Rest 30 secs

Overhead Squat Hold, pick load, 15 secs

Rest 30 secs