WOD: Monday 220815

I’ll always take the opportunity to show off the great hair Kyle. I like your cut G!

• Daily Focus

Today, we are focusing on gymnastics and weightlifting. We are working in a classic combo of combining one high skill gymnastics component with 2 relatively lower skill components that will both increase the heart rate, target high power output, and create an even greater challenge for the high skill gymnastics work. This is a fun workout to tackle on a transition week to see how well we can pace ourselves through movements that are taxing, a little heavy, and technically difficult. We have added in some extra focused work today on some movement and mobility with hip + shoulder + t-spine cars in order to get the body moving through full ranges of motion and target areas that come up as little niggles here and there from workouts like this one.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Burpee Box Jump Overs: These should be box facing today and we are looking at staying close to the box and low across with a 2 foot takeoff and 2 foot landing.

-Scale: For this one we want to move to burpee step-ups first and then next to burpees-to-target, and finally just scale to a traditional burpee.

Power Cleans: Keep chest tall on the set-up of each clean. The barbell should stay close and come up with the body working into full extension before pulling underneath into the power position. Really work to hit that good quality triple extension before pulling into a quality quarter squat position.

-Scale: Sub hang power cleans or dual dumbbell hang power cleans today in order to keep quality movement patterns and stimulus.

Ring Muscle-ups: Work on engaging the lats and having the arch to hollow position create the movement that allows for the hip to drive toward the rings, then pull the feet back underneath you as we throw the torso on top of the rings.

-Scale: We can move to banded ring muscle-ups, box transition ring muscle-ups, or move to a strength progression with strict pull-ups + strict dips, or toenail spot pull-ups + push-ups.

MetCon: "Andrew Jackson"

Complete as many rounds as possible in 20 mins of:

12 Burpee Box Overs, 24/20 in

8/6 Ring Muscle-ups

6 Power Cleans, 185/125 lbs

Goal: 5+ rounds

Accessories:

4 rounds for quality of:

Single Arm Dead Hang, L 15 secs/R 15 secs

15 Dumbbell Bent Over Rows, pick load

15 Dumbbell Bicep Curls, pick load