WOD: Thursday 211223

“First of all, keep him out of the light, he hates bright light, especially sunlight, it’ll kill him. Second, don’t give him any water, not even to drink. But the most important rule, the rule you can never forget, no matter how much he cries, no matter how much he begs, never feed him after midnight.”

Points of Performance & Coaching Cues:

-Strict Ring Muscle-up: Stay tight and initiate the pull through the lats. Keep the rings as tight to the body as possible to help with the transition from chest through to support.

-Handstand Walk: Press hard through the floor and work to keep elbows locked out with a strong straight arm position.

-Farmers Carry: Belly tight and chest tall.

Scaling Considerations:

-These movements are very high skill today, but when considering scaling modifications we just want to focus on keeping things simple and going for strength or skill development depending on the athlete. We can definitely find a strict muscle-up scale with the toenail spot, banded strict muscle-up, or just go to strict pull-ups and dips. We want to expand the tools in our tool box, so really watch the videos and find something ideal for each athlete.

-For the handstand walks it is very similar. We have a multitude of scaling modifications so finding one that challenges the athletes while still allowing them to do the work.

“Gremlins”

AMRAP 15 mins:

2/1 Strict Ring Muscle-ups

Handstand Walk, 10 m

Farmers Carry, 70/53 lbs, 100 ft

Accessories:

3 rounds of:

10 Feet Elevated Ring Rows

5 Ring Push-ups

Max effort Double Kettlebell Overhead Hold, 53/35 lbs