WOD: Saturday 220416

In this gym, it’s not '“chin over the bar”, rather it’s “bottom lip over the bar”.

• Workout Primer

For quality:

Partner 1: 6 Pull-ups + Overhead Walking Lunge, 25 ft

Partner 2: 6 Pull-ups + Overhead Walking Lunge, 25 ft

Partner 1: 10 GHD Sit-ups + 5 Overhead Squats

Partner 2: 10 GHD Sit-ups + 5 Overhead Squats

-This primer is meant to be after you have gone over the movements and allowed the athletes to get to their working loads for the day.

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• Points of Performance & Coaching Cues

-Pull-ups: Full extension at the bottom of each rep and chin over bar at the top of each rep. Focus on being rhythmic and relaxed throughout.

-GHD Sit-ups: Work to initiate the sit-up with the hamstrings and fire the hip flexors to create a dynamic sit-up and then relax into the next sit-up to allow the spine to extend more freely.

-Overhead Squats: Keep pressing on the bar as we go in and out of the hole of the squat. Press through the elbows and elevate the shoulder blades.

-Overhead Walking Lunge: Press up on the bar, brace hard through the midline and walk with control.

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• Scaling Considerations

-Pull-ups: We are looking for strict banded pull-ups or toenail spot pull-ups today as the primary sub.

-GHD Sit-ups: Sub v-ups or AbMat sit-ups today as we have a core finisher with the overhead kettlebell sit-up added in for extra volume.

-Overhead Walking Lunges: Sub a single arm overhead walking lunge or go to a front rack walking lunge if the overhead position is the challenge.

-Overhead Squats: If the athlete is limited in the overhead squat, but looks good in the overhead walking lunge we can do the overhead walking lunge as the alternative today. If the overhead position is off limits today, lets sub a front squat or goblet squat.

“Slinky Dog”

Teams of 2 - for time:

Partner A:

50 Pull-ups

Overhead Walking Lunge, 115/80 lbs, 100 ft

Partner B:

50 Pull-ups

Overhead Walking Lunge, 115/80 lbs, 100 ft

Partner A:

50 GHD Sit-ups

30 Overhead Squats, 135/95 lbs

Partner B:

50 GHD Sit-ups

30 Overhead Squats, 135/95 lbs

Time domain: 15-22 mins

Time cap: 25 mins

Accessories:

3 rounds of:

Max rep Double Kettlebell Overhead Sit-ups, pick load, 30 secs

Max rep Kettlebell Russian Twists, pick load, 30 secs

Max effort Plank Hold Rest 1 min