WOD: Tuesday 211207

″‘Precious, precious, precious!’ Gollum cried. ‘My Precious! O my Precious!’ And with that, even as his eyes were lifted up to gloat on his prize, he stepped too far, toppled, wavered for a moment on the brink, and then with a shriek he fell. Out of the depths came his last wail precious, and he was gone.”

Points of Performance & Coaching Cues:

-Weighted Strict Pull-up: Initiate the movement through the use of the lats and mid-traps. We want to really work on being aggressive on the initiation of the pull and drive our body to the bar.

-Toes-to-bar: Tight arch to hollow position on the kip then bring the legs along for the ride. Try to work on staying more relaxed here today and being as flowy as possible to allow for recovery of the breath even as we are working on a movement with a huge emphasis on muscular endurance and stamina.

Scaling Considerations:

-The largest considerations we want to have today center around the shoulders and lower back for the kipping movement of the Toes-to-bar. If this is an issue to a strict variation or go to the floor and work on V-ups or alternating V-ups.

-The levels we provided for the strict pull-ups are not hard and fast rules. So other modifications for the pull-ups that would be great are the banded strict pull-up or toenail spot strict pull-up.

Weighted Strict Pull-up : 1 Rep Max

Record your best Weighted Strict Pull-up 1 rep max lift.

“My Precious”

2 rounds for time of:

Run, 400 m

20/15 Strict Pull-ups

30 Air Squats

Run, 400 m

20 Toes-to-bars

30 Air Squats

Time domain: 13-20 mins (6:15-10 mins per round)

Time cap: 22 mins

Accessories :

3 rounds for quality of:

10 Chest Supported Trap-3 Raises, pick load

15 Banded Straight Arm Lat Pull Downs

5 L/5 R Bulgarian Split Squats, pick load