WOD: Wednesday 230503
I can’t quite tell if you are or are not a fan of pull ups Jen…
• Daily Focus
Today, we are focused on a two parter that will allow for some good volume to be hit as well as development of a couple skills that we are focused on today. Primarily we are going to look to spend some time on the kipping and butterfly pull-up variations. Here we are looking for consistency of shapes and lat engagement throughout. We will then need to talk over the form for the dual kettlebell clean and jerk (hang) as well as v-ups. The midline will fatigue towards the later half of this workout so let athletes know to pace a bit from the get-go.
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• Gymnastics
For quality:
Kipping Pull-ups
-Beat Swings
-Kipping Pull-up + Drops
-Kipping Pull-up + Pause + Kipping Pull-ups
-Elevator Pull-ups
-- then --
Butterfly Pull-ups
-Foot Scoop Rotations/Reverse Bicycles
-Controlled Arm Circular Rotations
-Controlled Arm & Feet Circular Rotations
-Butterfly Elevators
I have written out some progressions to go through on both the kipping pull-up and the butterfly pull-up. Spend some time with talking points on them and working into reps as we build towards better sets and bigger sets of kipping pull-ups.
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• Points of Performance, Coaching Cues, & Scaling Modifications
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. We are looking for strict banded pull-ups or toenail spot pull-ups today as the primary sub or even for level 1 to move to jumping pull-ups.
V-ups: Lie on your back and extend your arms behind your head. Keep your feet together and toes pointed.Keep your legs straight and lift them up as you simultaneously raise your upper body off the floor. Keep your core tight as you reach for your toes with your hands in one motion. If needed, scale to tuck-ups or AbMat sit-ups.
Dual Kettlebell Hang Clean & Jerks: Cycle the kettlebells between the legs by popping through the hips to the shoulder and then extending at the hip and punching kettlebells overhead. To get the kettlebells to the shoulder work to rotate the kettlebells to land smoothly onto the shoulder. We should land in a quarter squat to allow us to move directly into the punch overhead with the kettlebells for the jerk/press. The kettlebells should finish over the midline of the body with the biceps by the ear and the elbow locked out. The biggest scale for this one would just be to scale the load, or scale to a single arm kettlebell hang clean and jerk. Scale to dual dumbbell clean and jerk for those that look uncomfortable with the kettlebells as we want to see smooth and fast movement here.
metcon: "Pittie"
For time:
60 Pull-ups
42 V-ups
24 Kettlebell Hang Clean & Jerks, 53/35 lbs
-- Rest 5 mins --
6 rounds of:
10 Pull-ups
7 V-ups
4 Kettlebell Hang Clean & Jerks, 53/35 lbs
Time cap: 9 mins per part
Accessories:
3 rounds for quality of:
15 Tall Kneeling Straight Arm Banded Lat Pull Downs
10 Hollow Body Kettlebell Floor Press, pick load
Forearm Plank Hold, 1 min