WOD: Tuesday 220208

Bobby ‘The Calves” Voliva focused on doing the most double unders he has ever done in a workout ever.

• Points of Performance & Coaching Cues

-Ring Muscle-ups: Working to maintain a tight body position today with feet tight and elbows close to the body to develop a tight turnover.

-Shoulder-to-Overheads: With the lighter loads we are expecting to work with the push press and then as the weights increase we will move to push jerk and then finally to split jerk.

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• Scaling Considerations

-Double Unders: Scale from 50 double unders to 75 single unders or move to 40 secs of double under practice.

-Ring Muscle-ups: We should first go over the toenail spot ring muscle-up, ring muscle-up transitions, banded ring muscle-ups, and then move to a strict strength option that will help to increase the athletes ability to hit muscle-ups later on down the line.

-Shoulder-to-Overheads: From the floor- first, let’s move to the rack for anyone with issues pulling from the floor. Then adjust to a strict press or keep as a push press for anyone that has a tendency to overextend lumbar.

“The Brain Surgeon”

As many reps as possible in 20 mins of:

50 Double Unders

7 Ring Muscle-ups

50 Double Unders

18 Shoulder-to-Overheads, 95/65 lbs

50 Double Unders

7 Ring Muscle-ups

50 Double Unders

15 Shoulder-to-Overheads, 135/95 lbs

50 Double Unders

7 Ring Muscle-ups

50 Double Unders

12 Shoulder-to-Overheads, 155/105 lbs

50 Double Unders

7 Ring Muscle-ups

50 Double Unders

9 Shoulder-to-Overheads, 185/125 lbs

50 Double Unders

7 Ring Muscle-ups

50 Double Unders

6 Shoulder-to-Overheads, 205/145 lbs

50 Double Unders

7 Ring Muscle-ups

50 Double Unders

Max reps in remaining time Shoulder-to-Overheads, 225/155 lbs

Accessories

3 rounds for quality of:

8 Kipping Deficit Handstand Push-ups

15 Dumbbell Bench Press

Sandbag Carry, pick load, 100 ft