WOD: Tuesday 220308

How much you want to bet there will be thrusters in 22.3?

• Gymnastics Skill Work & Progressions

-Spend 15 mins working on some skill work and progressions to help athletes develop the skills on chest-to-bar pull-ups as well as bar muscle-ups.

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• Points of Performance & Coaching Cues

-Chest-to-bar Pull-ups: Looking for the chest to touch the bar and for each athlete to maintain an active shoulder position along with a quality arch to hollow position.

-Bar Muscle-ups: We are looking for a quality arch to hollow position before pulling the knees towards the chest and then extending them as we come around the bar.

-Thrusters: Light weight- pull the barbell down and work on speed out of the hole. Moderate weight- work to breath through the rep and still focus on increased cadence here while not letting the barbell crash down on you. Moderate heavy weight- stay smooth and breath at the top of each rep.

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• Scaling Considerations

-Pull-ups/Chest-to-bar Pull-ups: Because the emphasis is on speed and getting into a little bit of that pain cave style feeling, we want today’s modifications to be simple and allow for higher heart rate. This is why the jumping pull-up variation is great.

-Bar Muscle-ups: Banded bar muscle-ups or box bar muscle-ups. After that we would like to see strict pull-ups or a jumping pull-up variation today.

-Thrusters: We can lighten the load or go to dumbbell thrusters today in order to keep things moving and stick to as close to the stimulus as possible.

Conditioning

"Cat's Cradle"

3:00 AMRAP

15 Thrusters 75/55#, 34/25kg

15 Pull-Ups

---5:00 Rest---

3:00 AMRAP

12 Thrusters 95/65#, 43/30kg

12 Chest to Bar Pull-Ups

---5:00 Rest---

3:00 AMRAP

9 Thrusters 115/75#, 52/34kg

9 Bar Muscle-Ups

Accessories

5 Sets, For Quality

10 Incline Bench Chest Supported Prone Y’s

10 Incline Bench Chest Supported Dual DB Rows

10 Hollow Body Maltese Presses