WOD: Saturday 220917

Let’s swing into the weekend like Schneider on the pull up rig. Have a good weekend everyone!

• Daily Focus

Today we are ideally tackling the workout as a pair. The goal with this is to break up the reps in the best way that makes sense for the partner pairs. The only thing that is meant to be split completely evenly is the run, where we will have the partners doing the run relay style every 200 m. This workout is a higher volume workout so making sure to scale new athletes in the volume is the biggest concern early on. Scale the volume and work more on strict strength progressions to allow for a challenging workout that won’t leave them wrecked afterward.

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• Skill Work

10 mins for quality:

Bar Muscle-up Progressions + Skills & Drills

Spend some time looking through these and understand why we would choose different modifications for each athlete.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Run: Pull off the ground and keep the chest tall with a neutral spine. Create tension by pulling your pelvis under your torso and work to keep a quick cadence.

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.

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

Bar Muscle-ups: Work on engaging the lats and having the arch to hollow position create the movement that allows for the hips to get to the bar rather than a pull with the arms. Too many people focus on pulling when they should think about the body mechanics and actually pressing themselves away from the bar then over the bar by pressing down.

-Scale: We have multiple options we can scale to today. We can do the banded bar muscle-up, box bar muscle-up, low bar banded bar muscle-up, or burpee pull-up for scaling today.

MetCon: "Mighty Mighty Titans"

With a team, for time:

90 Echo Bike Calories

Run, 1600 m

90 Pull-ups

60 Echo Bike Calories

Run, 1200 m

60 Chest-to-bar Pull-ups

30 Echo Bike Calories

Run, 800 m

30 Bar Muscle-ups

Time domain: 30-40 mins

Time cap: 40 mins

Complete in either 2 or 3 person teams. Runs will be done in 200 m segments, relay style. 3 person teams split the work 3 ways, but 2 of the partners run 200 m together and the other partner runs solo.

Accessories:

3 rounds for quality of:

10 Romanian Deadlifts, pick load

Med Ball Wall Sit, pick load, 30 secs