WOD: Tuesday 220125

The face you make half way through the workout when you cannot remember if you shut the garage door after you left the house.

• Points of Performance & Coaching Cues

-Run: Chest up, pelvis tucked underneath belly, and focus on pulling off the ground rather than pushing through the ground. Good key for this is to keep the arms tight to the body, but relaxed through the shoulders. Drive the elbow back in a straight line. If you focus on pulling the arms, the legs will follow.

-Dumbbell Snatches: Just like the barbell snatch we want the elbow to finish high and outside. We are looking for a strong lockout overhead, but a smooth transition from the top right back into the next rep on the opposite arm. As the dumbbell descends through the floor, have the eyes focus on a point out in front of the body to keep the chest tall.

-Chest-to-bar Pull-ups: Focus on retracting the shoulder blades and pulling all the way through the body to get the chest to the bar.

• Scaling Considerations

-Weighted Pull-ups: Scale to unweighted pull-ups, then to a banded strict pull-up, then finally to a toenail spot pull-up.

-Weighted Dips: Scale to unweighted dips, then to stationary bar dips, then to banded dips, and finally a toenail spot or seated bench dip.

Gymnastic Strength:

Every 1 min for 10 mins, alternating between:

5 Weighted Pull-ups, pick load

5 Weighted Dips, pick load

“Unbroken”

3 rounds for time of:

Run, 400 m

18 Alternating Dumbbell Snatches, 50/35 lbs

12 Chest-to-bar Pull-ups

Time domain: 8-13 mins

Time cap: 15 mins

Accessories

3 rounds for quality of:

10 Poliquin Raises, pick load

10 Zottman Curls, pick load

10 Hollow Body Zanetti Press, pick load