WOD: Wednesday 220525

In only 5 days we don’t have to do Murph prep for a whole year. We’re so close.

• Skill Work

-Spend time today tackling some good technique work for the kipping pull-up. For those with enough strength and who want to play with it, add in some good butterfly variations.

-We like to work on the elevator pull-up for the kip and the box butterfly pull-up drill along with some controlled circles and articulations of the butterfly movement to have athletes understand the range of motion and the feel of the movement.

-The videos and demos for these movements are in the video brief for the day.

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• Points of Performance & Coaching Cues

-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.

-Push-ups: You should be a moving plank and initiate the rep through the shoulders and not the elbows.

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

-Air Squat: Hip crease below parallel and show full hip extension at the top of each rep.

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• Scaling Considerations

-Pull-ups: Banded strict pull-ups or toenail spot pull-ups as well as limiting the volume would help today.

-Push-ups: Same idea as the pull-ups for scaling mods. Band assisted, kneeling, and adjusting volume.

Metcon:

Angie:

For time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Air Squats

Time domain: 13-18 mins Time cap: 25 mins

Competitor

Wear a 20/14 lb weight vest.

Accessories:

3 rounds for quality of:

12 Dumbbell Pull Overs, pick load

8 L/8 R Single Arm Dumbbell Rows, pick load