WOD: Tuesday 221025

Put a hand up if you’d rather be rowing!

• Daily Focus

The focus today will be on developing the kip for the pull-up. We are working on either the traditional kipping pull-up or the butterfly pull-up. We will then move into a midline and shoulder stability conditioning effort. The goal with this will be to work in a steady state and never get the heart rate too high. We want consistency and good form with a strong lockout position through the shoulders on all movements. The AbMat sit-ups will be a good time to control breath and just focus on bracing and pressing the belly button into the floor.

Quote of the Day:

“We’re Americans! Do you know what that means? It means our forefathers were kicked out of every decent country in the world.” — Bill Murray

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• Points of Performance, Coaching Cues, & Scaling Modifications

Pull-ups: Full extension at the bottom of each rep and chin over bar at the top of each rep. Focus on being rhythmic and relaxed throughout.

-Scale: We are looking for strict banded pull-ups or toenail spot pull-ups today as the primary sub.

Renegade Rows: Stay in a tall plank with hands on dumbbells, keep feet a little wider than shoulder width to create a good base. Row one dumbbell to the shoulder engaging the lats, then come back to center and row with the other arm. Each row is counted as 1 rep, so 2 reps are completed when you have rowed R, then L.

-Scale: Scale load, can move to plank shoulder taps as unloaded variation.

Dual Dumbbell Hang Muscle Snatches: Have both dumbbells swing between the legs and then extend like a kettlebell swing.

-Scale: We can move to an alternating single arm dumbbell snatch or we can hit an American kettlebell swings to keep the stimulus of the day.

High/Low Carry: We are looking for the dumbbells to stay close to the body and a firm lockout position overhead.

-Scale: Sub an uneven front rack + farmers carry.

AbMat Sit-ups: Hands must touch over head and touch the toes for the rep to be an Rx'd rep.

Gymnastics:

Every 1 min for 8 mins do: 12 Pull-ups

MetCon: "Moonrise Kingdom"

Complete as many rounds as possible in 14 mins of:

10 Renegade Rows, 35/25 lbs

10 Dumbbell Hang Muscle Snatches, 35/25 lbs

Dumbbell High + Low Carry, 35/25 lbs, 50 ft

20 AbMat Sit-ups

Goal: ~ 6 rounds

Accessories:

3 rounds for quality of:

Chin Over Bar Hold, 15 secs

10 Maltese Raises, pick load

GHD Side Plank Pallof Press Hold, L 15 secs/R 15 secs