WOD: Saturday 221203
Have a great weekend folks!
• Daily Focus
The focus today is on gymnastic conditioning and working through big sets on the bar muscle-ups while chipping away at consistent wall walks. We are building in some specific time to go over bar muscle-up progressions today and these would be great to work in with a partner dynamic where everyone is in a group with a few people trying a progression and then another group testing out a progression. This will help move things along and get athletes to see the progression at play with different athletes.
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• Gymnastics Skill Work - Bar Muscle-ups
Spend 10-15 min here working on progressions for the day.
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• Points of Performance, Coaching Cues, & Scaling Modifications
Echo Bike Subs:
20/15 Assault Bike Calories or 22/17 Bike Erg Calories
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.
Wall Walks: Move with straight arms and work to maintain a strong midline by tucking the pelvis, while pressing the chest through the arms as we move to the wall.
-Scale: The focus here is stability on the hands and through the midline. We can sub in a box wall walk or just not go as high up the wall and as inverted in the wall walk.
Metcon: “The Next Episode”
In teams of 3, complete as many rounds as possible in 20 mins of:
Partner 1: 20/15 Cal Bike Calories
Partner 2: max rep Bar Muscle-ups
Partner 3: max rep Wall Walks
Accessories:
3 rounds for quality of:
1x [ 12 Behind-the-Neck Strict Press + Barbell Overhead Hold, 10 secs ], pick load
12 L/12 R Single Arm Dumbbell Rows, pick load
12 Dumbbell Glute Bridge Pull Overs, pick load