WOD: Thursday 240307

• Coaching Notes

We have a high skill day on the docket with some bar pull-over skills and drills, along with progressions to get into movements that will help develop strength and the movement capacity to tackle bar pull-overs in the future. Play around with going through some tuck levers, may try inverted deadlifts (some find it easier and some find it a lot harder), maybe some low ring skin the cat progressions, or whatever else you as the coach feel would help your athletes progress and move forward with their skills. After we go over the skills and drills portion of the day we will get into the main workout. The goal being a focus on positions and just steady movement throughout the full 16:00 minutes. The DB Step-Overs will create the most significant time challenge here if you choose to tackle 12 on the minute, but the other minutes should allow for enough rest and recovery to maintain reps and keep the overall RPE lower on the day. This style day is great before the Open workout as we get to practice some skill, but overall volume and loading is relatively low.

gymnastics strength

For quality:

Bar Pull-Over

Tuck Front Lever

Inverted Deadlift

Skin-the-Cat Progression

metcon: "Unexpected Consequences"

Every 1 min for 16 mins, alternating between:

3 Bar Pull-Overs

12 Dumbbell Box Step Overs, 50/35 lbs, 24/20 in

Wall Facing Handstand Hold, 30 secs

50 Double Unders

Accessories:

3 rounds for quality of:

10 L/10 R Single Arm Dumbbell Bent Over Rows, pick load

12 Dumbbell Bicep Curls, pick load

10 Supine Leg Raises