Main WOD:
5 RFT of:
24 Double Unders
12 Chest to Bar Pull Ups
8 Ring Push Ups
Skill Work:
30 meters of marching pistols OR
Work on a pistol progression, see notes below
Optional Barbell Work:
Snatch Efficiency Baseline
Every minute on the minute for 5 minutes:
2 Snatches (full) @ 80% of 1RM*
Then, when the clock hits 5:00-
2 minute AMRAP of:
Snatches (full) @ 80% of 1RM
* Missed reps may not be repeated.
Post time of main WOD to whiteboard and to comments.
Also post number of snatch reps (if performed) for reference later in the month.
Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to "3, 2, 1...Go" at these times)
Main WOD
If you struggle with double unders, this is a great time to face them head-on due to the low-rep sets. Commit to one double under for every two to three singles if necessary, then try to string a few together. Alternatively, substitute three singles for each double.
Chest to Bar Pull-Ups are pretty straightforward. Touch your chest TO THE BAR. Unlike the standard pull-up, which merely requires the chin to travel above the bar, the chest to bar pull-up requires actual contact to achieve a good rep. If chest to bar pull-ups are still beyond your reach, substitute strict pull-ups, kipping pull-ups or banded pull-ups in that order.
On the ring push ups, consider externally rotating the shoulders before each rep to minimize wear and tear on the elbow joint.
Skill Work
If you have solid pistols, take a quick march down the gym to the 30-meter line, focusing on perfect form. If you are still working on your pistols, try this progression, which requires you to start in a squat with both feet on the floor, and then extend one leg at time, focusing on keeping your supporting foot in full contact with the ground. Use a weight to counterbalance if necessary.
Optional Barbell Work
This is the Outlaw Snatch Efficiency Baseline. The score is the total number of reps completed in 7 minutes. Only two attempts are allowed per minute during the EMOM portion. The purpose of the exercise is to test consistency of technique and repeatability under load. At the end of November, we will repeat this baseline to gauge improvement.