WOD: Tuesday 230509
Don’t forget to bring your long pants or long socks today!
• Daily Focus
We are working into some bodyweight conditioning here with the emphasis on midline work with the combo of rope climbs, toes-to-bars, and line facing burpees. This will be sure to pack a midline punch and create some extra fatigue in those rope climbs as we make our way through the rounds. We also have 100 line facing burpees, which will mean that we need to keep that intensity up on the other movements to bank enough time to work through these in a timely manner. Allot some time to go over the skills of the toes-to-bars and rope climbs today before making your way into the conditioning piece.
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• Points of Performance, Coaching Cues, & Scaling Modifications
Rope Climbs: Focus on making the first jump high up the rope and cut the rope as close to the hands as possible. Then work on the descent by letting the rope slide fast between the feet and hands lightly on the rope. Sub out pull-to-stands or single arm supine grip ring rows for the rope climbs today. Also if you don’t have enough ropes we can do 4 strict chin-ups per rope climb as a 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.
-Run Machine Subs:
200 m =
15/12 Row/Ski Erg/Bike Erg Calories
13/9 Echo Bike Calories
14/11 Assault Bike Calories
20/16 Airdyne Calories
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-bars or kipping Knees-to-elbows/knees-to-chest would be ideal in order to maintain fluid dynamics. The next scale would be to move to a strict knee raise or knee to elbow, specifically for those with shoulder or back issues.
Line Facing Burpees: Stay low to the ground and jump feet close to the line before jumping over the line and getting right back down into the next rep. Scale to a traditional burpee or an box elevated burpee.
metcon: "Comfortably Numb"
For time:
In 4 mins do:
3/2 Rope Climbs
Run, 200 m
15 Toes-to-bars
Max reps in remaining time Line Facing Burpees ...
Rest 1 min and repeat until you reach 100 Line Facing Burpee reps.
Goal: 4-5 rounds
Round cap: 6 rounds
Time domain: 14-24 mins
Time cap: 29 mins
Accessories:
For quality:
10 Eccentric Pull-ups
-- then --
4 rounds of:
10 L/10 R Single Arm Dumbbell Bent Over Rows, pick load
15 Dumbbell Hammer Curls, pick load
10 Behind-the-Back Reverse Wrist Curls, pick load