WOD: Wednesday 220907

Hey Staver, remember that time we survived tubing down the Wolf river in a thunderstorm? Good times.

• Daily Focus

We are getting into a little EMOM work today and working in some good skill work for the ring muscle-up. We wanted to make sure we have enough time to go over the skills and drills of the day today before tackling the ring muscle-ups in the workout. Even for our high level athletes we can work in some good skill work and have them hit more reps here to allow them to practice catching higher, cleaning up the swing, and just perfecting their efficiency and form. We will then be getting into the EMOM where we are now working on building on the practice we had in the skill work portion and developing either greater capacity and volume under some fatigue or building more strength in movement patterns that will help us build muscle-ups in the future. The combination of ring muscle-ups+ ghd sit-ups + deadlifts is a challenging combo, but the rep ranges should be in a range that is very manageable today to focus on a little interference work without being under too much time stress.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Ring Muscle-up: 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.

GHD Sit-ups: Work to initiate the sit-up with the hamstrings and fire the hip flexors to create a dynamic sit-up and then relax into the next sit-up to allow the spine to extend more freely.

-Scale: Weighted sit-ups, v-ups, or tuck-ups would be ideal scale.

Deadlifts: Keep the bar close and have the hips and torso rise at the same time during the deadlift. We also want them to descend in a similar fashion by keeping tension against the barbell rather than letting the barbell pull you down to the floor.

-Scale: Keep the bar close and have the hips and torso rise at the same time during the deadlift. Think about breaking the bar off the ground and pushing the ground away as we lift the bar to the knees and then hinge into the hips.

MetCon: "That Lucky Old Sun"

Every 1 min for 24 mins, alternating between:

5/4 Ring Muscle-ups

18 GHD Sit-ups

12 Deadlifts, 225/155 lbs

Rest 1 min

Accessories:

4 rounds for quality of:

10 L/10 R Single Leg Hip Extensions

5 Eccentric Pull-ups, 5 secs

10 Weighted Russian Twists, pick load