WOD: Thursday 231019

Time to see if all that pull up work has paid off.

• Coaching Notes

Today, the focus will shift to an upper body stamina conditioning day, which will start with our max unbroken Strict Pull-up test. We will then be moving into some Rope Climb skill work to target before the strength conditioning piece, along with talking through the DB Bench, Double Unders, and Farmers Carry. The goal today on the metcon is to have a little more of a strength and skill focus that is centered around the rope climb being the most challenging minute in the 20:00 EMOM The Pull-Up Test should take no longer than 2:00 minutes, then we should spend around 10 minutes on Rope Climb skill work and going over loads for the EMOM before hitting the 20:00 EMOM for the Day.

⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯

• Points of Performance, Coaching Cues, & Scaling Modifications

-Dumbbell Bench Press: Focus on engaging the posterior delt and mid back here as we stabilize the dumbbells on the eccentric portion to the chest. Stay tight and punch fast on the punch in order to really keep the dumbbells moving in a straight line of direction. Sub a floor press or just limit the range of motion for the athlete and have them just go to 90 degrees at the elbow. We can also sub a tall kneeling dual landmine press.

-Rope Climb: 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. -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.

-Double Unders: Eyes forward and down with gaze out 4ft in front of you. Keep the hands at the pockets and focus on flicking the wrist twice to create the double under. Scale to 75 Single Unders.

Farmers Carry: Belly tight, KBs at the sides and chest tall.

Strict Pull-ups : Max Set

A single set of Strict Pull-ups for max reps.

metcon: "Here We Go Again"

Every 1 min for 20 mins, alternating between:

12 Dumbbell Bench Press, 50/35 lbs

3/2 Rope Climbs, 15 ft

50 Double Unders

Farmers Carry, pick load, 100 ft

accessories:

For quality:

100 Banded Bicep Curls

50 Dumbbell Chest Flies, pick load

100 Banded Tricep Extensions