WOD: Thursday 220407

Happy belated birthday Korryne (also, look at that hair).

• Points of Performance & Coaching Cues

-Toes-to-bars: Similar to the rings here, where we are looking for that tight kip glide while keeping the lats active through the swing.

-Wall Balls: Elbows should stay in front of the body and hip crease needs to pass below parallel. Focus on a good dynamic drive with tension out of the hole as we release the ball.

-Dumbbell Bench Press: The bench press should be initiated through the shoulders and mid back and rather than just focusing on the chest/pecs being the primary mover.

-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.

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• Scaling Considerations

-Toes-to-bars: Lets scale to alternating toes-to-bars, then knees-to-elbow, then strict knee raises and finally move to v-ups or sit-ups if we need an option that is not on the rig.

-Dumbbell Bench Press: Sub a dumbbell floor press or tall kneeling double landmine press, in order to work on a horizontal pressing motion that is more adaptable for those with some shoulder mobility issues.

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

Strength

Every 2:30 for 7:30: Pause Front Squat

8 Pause Front Squats, pick load

Tempo- 21X1

55-60% 1RM (across)

"You Get What You Give"

4 rounds, 3:30 each, for max reps of:

16 Dumbbell Bench Press, 50/35 lbs

12 Toes-to-bars 18

Wall Balls, 20/14 lbs

Max reps in remaining time Strict Pull-ups

Complete on a 14 min running clock.

Goal: 30 secs-1 min for max reps

Accessories:

3 rounds for quality of:

Ring Support Hold, 30 secs

10 Banded Straight Arm Lat Pull Downs

20 Banded Tricep Push Downs