WOD: Wednesday 240110

Could 2024 be the year you nail down your pull ups? Keep showing up and find out!

• Coaching Notes

Today, we are starting off with a fun benchmark test to really work on efficiency in the Chest to Bar Pull-Up. This gives us as coaches the time to play and help athletes understand better kipping mechanics for both the traditional kip as well as the butterfly pull-up. The goal here will be to rest as minimally as possible to get all 10 sets of 7 chest to bar pull-ups unbroken in as short a duration as possible. For our higher level competitors we are challenging 10 reps, and we have also place in a strength variation for those that do not want to kip or have shoulder issues. We will then be moving into a high capacity V02 Max style workout with 4:00 minutes on / 4:00 minutes off. The goal here will be to hit each set at near maximum effort with the goal of repeating that effort, but not limiting effort because you are worried that it is unrepeatable. We want to have athletes chase the pain today and see how much effort they can find on that bike, knowing they have near full recoveries between sets.

gymnastics skill test:

10 rounds for time of:

7 Unbroken Chest-to-bar Pull-ups

Cap: 10:00 minutes

metcon: "AED"

In 4 mins, for max reps of:

21/17 Row Calories

21 Line Facing Burpees

Max reps in remaining time Bike Calories

-- Rest 4 mins --

In 4 mins, for max reps of:

15/12 Row Calories

21 Line Facing Burpees

Max reps in remaining time Bike Calories

-- Rest 4 mins --

In 4 mins, for max reps of:

9/7 Row Calories

21 Line Facing Burpees

Max reps in remaining time Bike Calories

Accessories:

4 rounds for quality of:

16 Double Kettlebell Gorilla Rows, pick load

16 Tall Kneeling Straight Arm Banded Lat Pull-Downs

8 Zottman Curls, pick load

8 Hammer Curls, pick load