Saturday, June 6, 2015

Kipping skill work for Pull Ups and Toes to Bar

 Warm up 3 rounds:
  • 100 M run
  • 10 OHS with PVC
  • 10 Dislocates
  • 3 strict T2 Bar attempts
II. Kipping Positioning
  • 20 Sec Hold x 3 sets
  • Superman Holds with PVC
  • 5 Hollow rocks x 3 sets 
  • 5 Superman Rocks x 3 sets
  • PVC pulses

III. Partner Work
  • 10 sec shoulder retractions x3
  • Dead Hang pull up - or attempts
  • 3 of 5 sets of swing stops
  • 3 hand releases
  • Partner spotted kips.
  • For those who are trying to connect I will cover the transition. 

IV. Using the kipping mechanics to do the Toes to bar.

Skill Practice WOD:

5 toes to bar- strict ot kipping
10 deadlift moderate weight
5 kipping pull ups
25 double under or singles

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