WOD: Tuesday 230328

Magnificent Kyle. Simply magnificent. Your anime socks would’ve really brought everything together.

• Daily Focus

We are getting into a little toes-to-bar skill session to start the day, giving ourselves some time to go over the finer coaching points and developing better movement with our athletes. We want to work through a full progression here and get some reps in before the workout starts in order to have athletes moving better by the time they start the workout. We are combining this with the row and alternating dumbbell hang snatch in order to create a touch of interference specifically on the grip and midline.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Row Calories: Focus on leg drive through the first half of the pull, then work on the body and arms staying connected through the finish. The chain should stay in a straight chain path throughout the entire drive phase as we finish hard at the sternum. Finishing higher or lower on the body is not ideal and should be worked to be avoided. If needed, scale the row to calorie Ski Erg or Assault Bike. If we move to an echo drop the calories by 10%.

Toes-to-bars: We are focused on maintaining an active shoulder position as we move through the hollow position to the arched position. Focus to press away from the bar to create space that will allow for compression of the midline and the toes to come to the bar. We should look to keep the dynamic positions today when scaling, so moving to an alternating toes-to-bar or kipping knees-to-elbow/knee-to-chest would be ideal in order to maintain fluid dynamics. The next scale would be to move to a strict knee raise or knees-to-elbow, specifically for those with shoulder or back issues.

Alternating Dumbbell Hang Snatches: Keep the torso upright and dumbbell close. Pull fast with a high elbow position, then move into a quick punch overhead with a firm lockout. Move to transition the dumbbell just below eye line with a quick pass off before the dumbbell moves back to the hip position. We should lower the weight or move to a russian kettlebell swing as the primary substitutions for the movement pattern today.

metcon: "Mutts Cutts"

For time:

50/40 Row Calories

-- then --

18 Toes-to-bars

30 Alternating Dumbbell Hang Snatches, 50/35 lbs

15 Toes-to-bars

24 Alternating Dumbbell Hang Snatches, 50/35 lbs

12 Toes-to-bars

18 Alternating Dumbbell Hang Snatches, 50/35 lbs

9 Toes-to-bars

12 Alternating Dumbbell Hang Snatches, 50/35 lbs

6 Toes-to-bars

6 Alternating Dumbbell Hang Snatches, 50/35 lbs

-- then --

50/40 Row Calories

Time domain: 15-18 mins

Time cap: 20 mins

Accessories:

3 rounds for quality of:

Farmers Carry, pick load, 100 ft

20 Dumbbell Rear Delt Flies

5 L/5 R Turkish Get-ups, pick load