WOD: Tuesday 220405

Patricia, what can we say other than we are all proud of you and your performance during the Quarterfinals. Hope to see you there again next year!

• Gymnastics Skills

Bar Muscle-up Progressions

-Watch the video and go over a few progressions you can utilize today.

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• Points of Performance & Coaching Cues

-Bar Muscle-ups: Work on engaging the lats and having the arch-to-hollow position create the movement that allows for the hips to get to the bar rather than a pull with the arms. Too many people focus on pulling when they should think about the body mechanics and actually pressing themselves away from the bar then over the bar by pressing down.

-Dumbbell Front Rack Walking Lunges: Keep one head of the dumbbell on each shoulder. Elbows up, chest tall and walk with feet in shoulder width position so that you don’t end up walking in a tight rope.

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• Scaling Considerations

-Bar Muscle-ups: We have multiple options we can scale to today. We can do the banded bar muscle-up, box bar muscle-up, low bar banded bar muscle-up, or burpee pull-up for scaling today.

-Double Unders: Let’s move to 75 singles today for those that do not have doubles or 40 secs of double under practice.

-Dumbbell Front Rack Walking Lunges: Move to suitcase, lower the weight, or adjust to a single dumbbell suitcase lunge.

Unilateral Strength:

3 rounds for quality of:

8 L/8 R Weighted Single Leg Pistol Step Downs, pick load

Single Leg Foot Elevated Glute Bridge Hold, L 20 secs/R 20 secs

"Steal My Sunshine"

Alt EMOM 16 mins:

Max rep Bar Muscle-ups

50 Double Unders

Dumbbell Front Rack Walking Lunge, 50/35 lbs, 50 ft

Rest 1 min

Accessories:

3 rounds for quality of:

12 Goblet Cyclist Squats, pick load

12 Barbell Hip Thrusts, pick load

12 Ring Hamstring Curls