>This is a grip taxing workout. Make sure to breath throughout the WOD by doing manageable sets.
>The 1st round will be your fastest round. Make sure to pace from the beginning. If you can beat a games athlete in the 1st round you will go anaerobic too quickly.
>It’s not how you start it’s how you finish.
>This WOD is a skill based WOD. If you are good at Power Cleans, go unbroken on them and go right into the Lunges to save time to get to the pull-up bar. By saving time on the Power Cleans will allow you to use time on Toes to Bar and Muscle Ups.
>If you are skilled on the gymnastic end and need more time on the Lunges and Power Cleans, break up the Power Cleans and go more unbroken or break into 2 sets (8 & 8) on Toes to Bar and Bar Muscle Ups.
>If you’re good at all of these movements then pace yourself to keep moving.
Dumbbell Lunges (Points of Performance):
>Front Rack –
-Rest head of dumbbells on shoulders.
-Keep dumbbell in entire hand, but relax the grip (to not tax the forearms)
-Traveling lunges are beneficial for speed, you will be more taxed (must come to lockout at top)
-Step out into a wide lunge, do not “tight rope” the lunge – this will cause you to be off balance.
-Suggest to set dumbbells down when you cross the line turn around, pick back up then go. This will save time in the later rounds.
Power Cleans (Point of Performance):
-Recommended to NOT muscle clean to save your grip, make sure to POWER clean or further burn out your hips.
-Hook grip is recommended on dumbbell! Again will save your grip.
-Break Power Cleans up if the weight is heavy for you (4 & 4).
Toes to Bar (Points of Performance):
-Do these in manageable sets. Suggestion – 8, 8 or 7, 5, 4 or 6, 5, 5 (don’t go unbroken your grip will burn out)
-Stay tight in the core so you can reset quickly. If you’re not tight in the core you will burn out and end up doing singles.
-Don’t hang on the bar when your toes to bar falls apart. Do singles (up & down) to save time.
-The “scoop” we teach in class is recommended over the “gymnastic lever”. Save your hip flexors or you’ll burn them out for the lunges.
Bar Muscle Ups:
-Do these in singles or doubles. DO NOT do these in larger sets, your grip will burn out and you’ll tax your shoulders.
-Stay tight in core
-“Jump” to initiate kip
– 3/leg Front Lunges
– 5 Hollow Body Rocks
– 7 Good Mornings
– 15 Pass Throughs
– 8/leg Single Leg RDL with PVC on Back
8 Minutes to Practice the Movements:
– Power Cleans
– Toes to Bar
– Bar MUs