WOD: Thursday 231102

• Coaching Notes

Today is a fun little mix of Calories on the Bike, Double Unders and Toe to Bar. The focus here will be maintaining a good pace and quick transitions between movements. We will have two parts to this workout. The first part will be for time and meant to get the heart rate up while maintaining bigger sets on the Toe to Bar. We will then transition into the AMRAP with smaller rep counts and the goal of keeping quick transitions and unbroken sets on the Toe to Bar.

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• Coaching Gymnastics Progression

Toe to Bar Technique

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• Points of Performance, Coaching Cues, & Scaling Modifications

-Toe to Bar: Similar to the rings here, where we are looking for that tight kip glide while keeping the lats active through the swing. Lets scale to alternating toe to bar, then knee 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.

-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.

-Calorie Echo Bike: Work to keep the body moving forward rather than side to side. Focus on the push/pull with the arms and pressing down through the legs.

mmetcon: 0:00-12:00 - "Elm Street" Part 1

For time:

60 Double Unders

33/24 Bike Calories

15 Toes-to-bars

40 Double Unders

23/17 Bike Calories

15 Toes-to-bars

20 Double Unders

13/10 Bike Calories

15 Toes-to-bars

Rest 2 mins from the time cap before part 2. Time Domain 7:00-10:00 Time Cap: 12:00 minutes

metcon: 14:00 - "Elm Street" Part 2

Complete as many rounds as possible in 6 mins of:

24 Double Unders

8/6 Echo Bike Calories

8 Toes-to-bars

Goal: ~ 4 Rounds

accessories:

For quality:

Weighted Plank, pick load, 3 mins

Kettlebell Crossbody High + Low Carry, pick load, L 2 mins/R 2 mins

L-Sit, 1 min