WOD: Tuesday 220301

Looking forward to our Jorts Friday Mr. Salt since I missed last week.

• Muscle-up Primer

3 rounds for quality of:

10 Hollow Body Banded Pull Overs

10 Ring V-Outs

3 Bar Kip Swings-to-Hips

-- then --

Go over banded bar muscle-ups or box bar muscle-ups for the workout today.

-This is a quick and simple primer that works almost like part 3 of our little warm-up today, but should be a nice combo to get everyone ready to attack their first ring muscle-up or improve on the ones they have.

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• Points of Performance & Coaching Cues

-Bar Muscle-ups: We are looking for a quality arch to hollow position before pulling the knees towards the chest and then extending them as we come around the bar.

-Burpees-to-Target: Stay directly under the bar and jump feet to hands so that you don’t have to look for the bar the entire workout.

-Shoulder-to-Overheads: Push press or push jerk is advised today. Make sure to finish over midline with a strong locked out position at the knees, hips and elbows.

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• Scaling Considerations

-Bar Muscle-ups: Banded bar muscle-ups or box bar muscle-ups. After that we would like to see strict pull-ups or a jumping pull-up variation today.

Part 1: "Doctor Strange"

AMRAP 8 mins:

3 Bar Muscle-ups

6 Burpees-to-Target

4 Bar Muscle-ups

6 Burpees-to-Target

5 Bar Muscle-ups

6 Burpees-to-Target ...

Continue adding 1 Bar Muscle-up rep each round until time expires.

Rest 5 mins before "Hobgoblin."

The goal here is to work on muscle-up efficiency as well as introduce a standard of the burpee we can plan to see during the Open.

Part 2: “Hobgoblin”

AMRAP 8 mins:

6 Shoulder-to-Overheads, 115/75 lbs

6 Bar Facing Burpees

8 Shoulder-to-Overheads, 115/75 lbs

6 Bar Facing Burpees

10 Shoulder-to-Overheads, 115/75 lbs

6 Bar Facing Burpees ...

Continue adding 2 Shoulder-to-Overhead reps each round until time expires.

Accessories

4 rounds for quality of:

15 Tall Kneeling Band Lat Pull Downs

Tall Kneeling Double Kettlebell Overhead Hold, pick load, 30 secs

15 Supinated Bent Over Rows, pick load