WOD: Wednesday 240522
• Coaching Notes
The focus today will be on the Bar Muscle-Up teaching components and progressions here for our athletes. This leads even to those athletes that may not be there as we can still work on a progression or variation that is a good strength and/or skill transfer exercise for our athletes. The expectation here is to spend a good amount of time going through low bar transitions, banded transitions, and toenail spot bar muscle-up transitions which will all help our athletes understand the movement patterns necessary for getting to their first Ring Muscle-Up. Now the style of workout today means that we will be able to run fast into each 4:00 minute AMRAP with the goal of completing the first 3-5- and possibly 7s in the first AMRAP. Each subsequent AMRAP we will come back in and pick-up where we left off. The goal here is to have our athletes work their way upwards of the round of 11 with that being a significant volume today where we will have hit 35 reps of Burpee Box Jump Overs and 35 Bar Muscle-Ups in the time frame. This means that upper body gymnastics density will definitely be tested, so pacing early is highly recommended.
gymnastics:
For quality: Bar Muscle-up Skill Work, 10-15mins
metcon: "No Brakes, Just Gas"
4 rounds, 4 mins each, for max reps of:
Run, 400 m
3 Burpee Box Jump Overs, 24/20 in
3 Bar Muscle-ups
5 Burpee Box Jump Overs, 24/20 in
5 Bar Muscle-ups
7 Burpee Box Jump Overs, 24/20 in
7 Bar Muscle-ups ...
Continue adding 2 reps each round to each movement until time expires.
Rest 2 mins between each cycle. For each cycle continue the AMRAP.
Accessories Part a:
Every 1 min for 10 mins, alternating between:
4 Tempo Strict Pull-ups
4 Tempo Strict Ring Dips