Learning To Kip: both Pull ups and Toes 2 Bar

I. Warm up 3 rounds:

• 100 M run
• 10 OHS with PVC
• 10 Dislocates
• 3 Bridge ups

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

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.

***I plan to quickly cover the kipping Toes 2 Bar  if there is interest in this as well.

IV:WOD

Fast Cindy: 10 minutes of:

5 Kipping pull ups

10 push ups

15 Air squats

Modified will be:

 2.2.1 strict or kipping pull ups/5 Ring Rows

10 Banded Push ups

15 Air Squats

Handstand Push up focus

Zone 1 Warm up: Obstacle

Stretching and mobility of shoulders and wrists

Gymnastics Strength:

• 3 rounds of:
• 20 sec wall Handstand holds
• 10 shoulder taps 5 each side
• 10-15 sec "L" holds rings or bars

The Handstand:

• Lunge and the kick
• Lunge kick to roll
• Partner Free Handstands

Handstand Push UPs

• Tri Pod stand
• Tri Pod stand to a push up
• HSPU on the floor and a box
• HSPU to an AB Mat or full depth

Workout:

• 4 Rounds for QUALITY of:
• 20 Double unders or 40 singles
• 6 HSPU can cluster to 2.2.2 (NO KIPPING) can use mat or box
• 7 OHS 95/65,85/55, 75/45