WOD: Tuesday 220118

Another new face in the gym. Help Jenna fell welcomed and say hello if you see her in class. Welcome to the party pal!

• Points of Performance & Coaching Cues

-Ring Muscle-ups: Keep the rings close to the body and work to keep legs tight on the swing. Sweep the legs out in front of you and then as soon as you see the toes start to rise close to the level of the rings pull heels back underneath you to shift the body on top of the rings.

-Toes-to-bars: Pull yourself through the bar to a tight arch position and then press away from the bar in a dynamic hollow position. This will yield the most consistent movement on the bar.

-Handstand Push-up: As your head comes close to the mat, focus on really tightening through the core and pressing hard into your next rep.

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• Skill Progression

Ring Muscle-up Progressions

-Support Hold (both top of dip and bottom of dip)

-Ring Row Muscle-up Transitions

-Hollow Rock Ring Row Muscle-up Drill

-Toenail Spot Muscle-up

-The Kip Swing

-Spotted Ring Muscle-ups

-Seated Banded Ring Muscle-ups

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• Scaling Considerations

-There are a lot of moving parts in today's workout, so finding the ideal scale that allows for consistency and progression towards the ultimate goal is key.

-Looking at the movements we can go to a banded seated ring muscle-up, toenail spot muscle-up, etc., but also just going to pull-ups and building in some extra volume there is something that cannot be underestimated.

-For the handstand push-ups we can definitely work towards a box for pike handstand push-ups or utilize a dumbbell z press as a safe and effective alternative for strength development.

-For the toes-to-bars, let's move first to alternating toes-to-bars then move to knees-to-elbows before adjusting to strict knee raises or v-ups.

-The ideal deadlift sub today is to lower the weight and/or raise the ground. This will help minimize issues in the lower back and keep athletes developing the hinge pattern.

"Meaner Than Evil"

For time:

15 Ring Muscle-ups

90 Double Unders

30 Strict Handstand Push-ups

10 Deadlifts, 315/205 lbs

30 Toes-to-bars

10 Deadlifts, 315/205 lbs

30 Strict Handstand Push-ups

90 Double Unders

15 Ring Muscle-ups

Goal time domain: 18-25 mins

Time cap: 25 mins

Accessories

3 rounds of:

6 Weighted Strict Pull-ups, pick load

Max effort Chin Over Bar Hold

10 Dumbbell Zottman Curls, pick load

4 Dragon Flags