WOD: Tuesday 220222

Only two more sleeps until the Open season beings folks!

• Gymnastics Skills & Drills

Handstand Walk Progressions

Chest-to-bar Pull-up Progressions

Toes-to-bar Progressions

-Goal here is to pick some progressions that are consistent class to class and touch on them before the workout so athletes have a good idea of what they are going to tackle here.

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• Points of Performance & Coaching Cues

-Chest-to-bar Pull-ups: Looking for the chest to touch the bar and for each athlete to maintain an active shoulder position along with a quality arch to hollow position.

-Handstand Walks: Maintain a straight arm position as well as a tight body position with a slight arch to create forward momentum on the handstand walk.

-Toes-to-bars: Active shoulder position with quality arch to hollow position and both feet touching the bar at the same time.

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• Scaling Considerations

-Chest-to-bar Pull-ups: Chin over bar pull-ups, then banded kipping pull-ups to get the flow and idea of the kip swing, next move to a toenail spot pull-up.

-Handstand Walks: First suggestion would be to have a handstand walk to the wall and then next go to a lateral walk along the wall. After that scale to wall walks + shoulder taps, and finally just sub wall walks for handstand walks.

-Toes-to-bars: First we would want to go to alternating toes-to-bars, next would be kipping knee to elbow and then finally move to strict knee raises.

-Strict Pull-ups: Strict banded pull-ups, toenail spot pull-ups, or ring rows.

-L-Sits: Tuck L-sit, floor L-sit, then move to a hollow body hold position.

"The Wolf"

4 rounds, 1 min per station, for max reps/distance of:

Chest-to-bar Pull-up

Handstand Walk

Toes-to-bar

Rest 1 min

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

10-20 Chest-to-bar Pull-ups

Handstand Walk- 25-75 ft

10-20 Toes-to-bars

Rest 4 mins before "Wall Street."

"Wall Street"

AMRAP 10 mins:

8 Strict Pull-ups

12 Dumbbell Bench Press, 50/35 lbs

L-Sit, 16 secs

Accessories

4 rounds for quality of:

12 Dumbbell Bicep Curls, pick load

12 Dumbbell Front Raises, pick load

12 Dumbbell Lateral Raises, pick load

20 Banded Tricep Press Downs