WOD: Saturday 230826
Have a great weekend everyone!
• Coaching Notes
Today is a workout that will take some coordination and really play into how you work with your partner to get the work done. Each segment requires you to coordinate with your partner and has a bit of a penalty for breaks and switches between partners. This will make the workout more challenging as well as more fun! Talk over how to strategize between partners, develop a plan and work through this fun Saturday chipper.
The focus is on gymnastics density work and grip fatigue. Overall, we expect the last set of Toes-to-bars to get very spicy!
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• Points of Performance, Coaching Cues, & Scaling Modifications
-Toes-to-bars: We are focused on maintaining an active shoulder position as we move through the hollow position to the arched position. Focus to press away from the bar to create space that will allow for compression of the midline and the toes to come to the bar. We should look to keep the dynamic positions today when scaling, so moving to an alternating toe to bar or kipping knee to elbow / knee to chest would be ideal in order to maintain fluid dynamics. The next scale would be to move to a strict knee raise or knee to elbow, specifically for those with shoulder or back issues.
-Farmers Carry: Belly tight, Kettlebells at the sides and chest tall.
-Ring Muscle-up: Work on engaging the lats and having the arch to hollow position create the movement that allows for the hip to drive toward the rings, then pull the feet back underneath you as we throw the torso on top of the rings. -We can move to banded ring muscle-ups, box transition ring muscle-ups, or move to a strength progression with strict pull-ups + strict dips, or toenail spot pull-ups + push-ups.
metcon: "Hanging On by a Thread"
For time with a partner:
50 Toes-to-bars + Partner Pull-up Bar Hang
Every time you break complete: 5 Burpees-to-Target
-- then --
Farmers Carry, 70/53 lbs, 300 ft
Every time you break complete: 10 Synchronized Push-ups
-- then --
30 Ring Muscle-ups
Every time you break complete: 10 Synchronized V-ups
-- then --
Farmers Carry, 70/53 lbs, 300 ft
Every time you break complete: 10 Synchronized Push-ups
-- then --
50 Toes-to-bars + Partner Pull-up Bar Hang
Every time you break complete: 5 Burpees-to-Target
accessories:
4 rounds for quality of:
10 Feet Elevated Ring Rows
12 L/12 R Lateral Med Ball Wall Toss, 20/14 lbs
12 Kettlebell See-Saw Rows, pick load