WOD: Thursday 230316
Fantastic looking toe to bar there Megan!
• Daily Focus
We are tackling midline conditioning and gymnastics skill work today. The goal is to fatigue the midline, grip and shoulder prior to the rope climbs and then have that be a focused point under duress. Spend the time cleaning up the reps on toe to bar today as efficiency there will play a big role in the rope climbs after the carries. We have allotted specific time today to work on the bodybuilding finisher and get in some good pump work accessory to finish off our Thursday this week.
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• Gymnastics Skill Focus
For quality:
Rope Climb Skill Work
Toes-to-bar Skill Work
Spend some time going over rope climb technique and toes-to-bar skill work prior to the workout. We should be able to get into some good progressions and possibly pair up to have partners work together on the skill work.
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• Points of Performance, Coaching Cues, & Scaling Modifications
Dual Kettlebell Front Rack Walking Lunge: Work on a quality set-up and clean to the shoulders, then keep everything tight and engaged with a quality rack position and the knuckles touching at the collar bone. Brace and press through the floor on each step. We want the hips to come to extension clearly before the next rep.
-Scale: Dual dumbbell front rack walking lunges, or move to suitcase style carry, or lighten the load completely and hit up a bodyweight walking lunge.
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.
-Scale: Let's scale to alternating toes-to-bars, then knees-to-elbows, then strict knee raises, and finally move to v-ups or sit-ups if we need an option that is not on the rig.
Kettlebell Crossbody High + Low Carry: Press through the kettlebell overhead. The focus is to keep the elbow firmly locked out with the bicep close to the ear, while the other arm is holding the kettlebell close to the body at the side. The goal is to work on the obliques and QLs, by focusing on anti-rotational stability work.
-Scale: Single Arm Overhead Carry
Rope Climbs: Focus on making the first jump high up the rope and cut the rope as close to the hands as possible. Then work on the descent by letting the rope slide fast between the feet and hands lightly on the rope.
-Scale: Sub out pull-to-stands or single arm supine grip ring rows for the rope climbs today. Also if you don’t have enough ropes we can do 4 strict chin-ups per rope climb as a scale.
metcon: "Alley-oop"
Every 1 min for 16 mins, alternating between:
Kettlebell Front Rack Lunge, 53/35 lbs, 50 ft
12 Toes-to-bars
Kettlebell Crossbody High + Low Carry, 53/35 lbs, L+R 50 ft/R+L 50 ft
Max rep Rope Climbs
Accessories:
4 rounds for quality of:
10 L/10 R Single Arm Dumbbell Rows, pick load
15 Tall Kneeling Banded Lat Pull Downs
10 Hollow Body Weighted Maltese Raises, pick load