WOD: Tuesday 221018

When the weight vest just isn’t enough weight, why not add a meball to the equation?

• Daily Focus

We have some good old fun with our pull-up benchmark on the docket today. Remember, it is a 1 min dead hang into max pull-ups in the remaining time. The goal with this is to develop both grip strength as well as increase our upper body pulling strength. We will be combining this today with a fun little triplet. We will start on the GHD or weighted sit-up, hit max reps in 30 secs, then proceed to a 400 m run before making our way back into max effort push-ups in the remaining time. This will definitely pack a punch and you gotta be ready to run fast after fatiguing the core muscles if you want to make it back for push-ups.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Strict Pull-ups: We should see the pull-up initiated by the lats and the movement of the shoulder blades, rather than movement starting at the elbow.

-Scale: strict banded pull-up or toenail spot pull-up.

GHD Sit-ups: Work to initiate the sit-up with the hamstrings and fire the hip flexors to create a dynamic sit-up and then relax into the next sit-up to allow the spine to extend more freely.

-Scale: Weighted sit-ups, v-ups, or tuck-ups would be ideal scale.

Run: Pull off the ground and keep the chest tall with a neutral spine. Create tension by pulling your pelvis under your torso and work to keep a quick cadence.

Push-ups: Band assisted push-ups is the scale of choice today to allow for more consistency in position on the push-up. We want to see belly tight and initiating the push-up through the shoulders rather than the elbows.

Gymnastics Strength:

In 5 mins, for max reps of:

Pull-up Bar Dead Hang, 1 min

Max reps in remaining time Strict Pull-ups

MetCon: "Alala"

5 rounds, 3 mins each, for max reps of:

Max rep GHD Sit-ups, 30 secs

Run, 400 m

Max reps in remaining time Push-ups

Rest 1 min between each round.

Accessories:

3 rounds for quality of:

10 Dumbbell Pull Overs, pick load

10 L/10 R Single Arm Dumbbell Rows, pick load

12 Dumbbell Suitcase Calf Raises, pick load