WOD: Friday 220311

Auggie, one of our youth athletes, has been putting up some good numbers this Open. Great job Auggie!

• Skill Session

-Let’s spend some time here going over progressions for rope climbs, handstand walks, and Turkish get-ups. You can spend just about 5 mins on each station picking out some key points before athletes hit the workout today. This is a great time to work on practice and teaching.

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• Points of Performance & Coaching Cues

-Rope Climbs: Jump and cut high on the rope in order to limit the amount of pulls needed up the rope.

-Turkish Get-ups: Create a strong lockout through the elbow and maintain an active shoulder position throughout with the eyes locked on the kettlebell.

-Handstand Walks: More straight arm strength work here and working on body line and pressing through the floor as we move.

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• Scaling Considerations

-Rope Climbs: Let’s scale to pull-to-stands as the first option, then rope pull-ups, and finally 6 L/6 R single arm ring rows.

-Handstand Walks: Watch over the progression video and use whichever option that creates the most challenge while still allowing the athlete to feel successful and getting better.

"Welcome to the Monkey House"

25 mins AMRAP:

Row, 800/600 m

3 L/3 R Turkish Get-ups, 53/35 lbs

3 Rope Climbs

Handstand Walk, 50 ft

Accessories

Get ready for 22.3