WOD: Tuesday 230124

I make the same face when the table seated after me gets their food first.

• Daily Focus

We have a huge tester workout today with a double chipper done on the 15 min mark. This workout will challenge endurance across multiple domains as well as skill and capacity. This will be a down and back chipper with the goal of starting off conservatively until we hit the bar muscle-ups and then working fast through the bar facing burpees and second 40/32 cal row. This workout will take 30 mins, but we should have time to work through some progressions on the bar muscle-up as the rest of the movements are relatively untechnical.

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• Gymnastics Skill Work

For quality:

Bar Muscle-up Progressions

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• Points of Performance, Coaching Cues, & Scaling Modifications

Row Calories: Get the rower moving quickly and then work on a steady state long stroke. Focus on leg drive through the first half of the pull, then work on the body and arms staying connected through the finish.

Hang Power Cleans: Keep the barbell close to the body and work on that fast turnover and punch into a quality front rack position. The first sets can be relatively quick with the cycling and then we will start to need to reset on each rep in order to increase loads.

-Scale: Sub for dual dumbbell hang power cleans or Russian kettlebell swings depending on the movement quality and athlete.

Bar Muscle-ups: Work on engaging the lats and having the arch to hollow position create the movement that allows for the hips to get to the bar rather than a pull with the arms. Too many people focus on pulling when they should think about the body mechanics and actually pressing themselves away from the bar then over the bar by pressing down.

-Scale: We have multiple options we can scale to today- we can do the banded bar muscle-up, box bar muscle-up, low bar banded bar muscle-up, or burpee pull-up.

Bar Facing Burpees: Stay low to the bar and jump feet laterally close to the bar before jumping over the bar and rotating.

-Scale: Scale to a traditional burpee or a box elevated burpee.

metcon: "Pandora"

2 rounds, each round for time, of:

40/32 Row Calories

30 Hang Power Cleans, 135/95 lbs

20 Bar Muscle-ups

30 Bar Facing Burpees

40/32 Row Calories

Go every 15 mins.

Accessories:

4 rounds for quality of:

7 Supine Ring Pull-ups

10 Deficit Parallette Push-ups

8 L/8 R Half Kneeling Kettlebell Chop + Lifts, pick load