WOD: Wednesday 230517

Good day to get your name up on the PR board!

• Daily Focus

Today's focus is definitely on pull-up volume and even more specifically grip. As be build towards Murph we are looking to keep tackling rep ranges that bring us up to the volume we will be hitting on that day in order to have us feeling ready to tackle our best Murph yet. The goal here is to start at a challenging pace on the rower and then find a groove with the farmers carry into the pull-ups. Goal would be to find scaling modification that allows for quick sets of pull-ups in 40 secs or less. The farmers carry should be challenging, yet unbroken.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Row: 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 Bike Erg. If we scale to the Bike Erg just double the distance here in order to maintain a similar stimulus.

Farmers Carry: Belly tight, kettlebells at the sides and chest tall.

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.

strength:

Every 1 min for 10 mins.

1 Weighted Strict Pull-up, pick load

metcon: "Lovelace"

For time:

Row, 1500/1250 m -- then --

10 rounds of:

Kettlebell Farmers Carry, 70/53 lbs, 100 ft

10 Pull-ups

Time domain: 15-20 mins

Time cap: 22 mins

Accessories:

4 rounds for quality of:

8 Cuban Rotations, pick load

10 Chest Supported Trap-3 Raises, pick load

15 Chest Supported Dumbbell Reverse Flies, pick load