WOD: Tuesday 230321
• Daily Focus
The goal today is to have some time to work on ring muscle-up skills and drills to help those that are close get their first ring muscle-up and those that are not can learn some good technique drills that still help focus on strength and body awareness. We will then get into a challenging triplet that has an out and back feel to it with a good amount of rest between sets in order to keep consistency and effort.
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• Ring Muscle-up Skills/Drills
For quality:
Seated Banded Ring Muscle-ups
Feet Elevated Ring Muscle-up Transitions
Ring Swing Pull-ups
Muscle-up Pop Swings + Swing + Pull-to-Hips
Move through these drills (see videos) and take some time with athletes to go over the drills. Even if they won’t be getting a ring muscle-up now or in the near future, they will be learning body mechanics and developing strength/skill along the way.
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• Points of Performance, Coaching Cues, & Scaling Modifications
Ring Muscle-ups: Work on engaging the lats and having the arch to hollow position create the movement that allows for the hip to drive toward the rings, then pull the feet back underneath you as we throw the torso on top of the rings.
-Scale: We can move to banded ring muscle-ups, box transition ring muscle-ups, or move to a strength progression with strict pull-ups + strict dips, or toenail spot pull-ups + push-ups.
Burpee Box Jump Overs: These should be box facing today and we are looking at staying close to the box and low across with a 2 foot takeoff and 2 foot landing.
-Scale: For this one we want to move to burpee step-ups first and then next to burpees-to-target, and finally just scale to a traditional burpee.
Echo Bike Calories: The goal is to stay strong through this middle section and allow for just enough recovery to push the back half. Limit body movement and work to push and pull without swaying the body.
Metcon: "Brentwood"
4 rounds, each round for time, of:
5/3 Ring Muscle-ups
7 Burpee Box Jump Overs, 24/20 in
18/13 Assault Bike Calories
7 Burpee Box Jump Overs, 24/20 in
5/3 Ring Muscle-ups
Rest 2 mins between each round.
Time cap: 22 mins
Goal: sub 3:30 per round
Accessories:
4 rounds for quality of:
10 Dumbbell Poliquin Raises, pick load
10 L/10 R Single Arm Dumbbell Bench Rows, pick load
Single Arm Ring Plank Hold, L 20 secs/R 20 secs