Kipping Skill Work

I: Warm Up:

3 min Jump rope

+

Dynamic Gymnastics stretch and mobility

II. Kipping Positioning on the floor

• 20 Sec Hold x 3 sets
• Superman Holds with PVC
• 5 Hollow rocks x 3 sets 
• 5 Superman Rocks x 3 sets

III. Bar Work

• 10 sec shoulder retractions x3
• Dead Hang pull up - or attempts or negatives
• 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: Toes 2 Bar- Basic overview

WOD: 10 minutes AMRAP of:

5 Pull ups any variety

10 double unders- 20 single unders

5 Toes 2 Bar or knees to elbows- scaled

10 Air Squats

5 push ups- banded -scaled

Gymnastics Strength and Pistols

Warm Up and Mobility

Strength work:
3 Rounds of:

• 20 sec Handstand Holds
• 15 Sec L paralettes
• 25 Calf raises each leg

Skill Focus:

• Pistols

WOD

 Row 500 Meters then complete,

5 rounds of:

• 10 Pistols ( 5 a leg)
• 10 Push ups/scaled banded
• 10 Pull ups/scaled ring rows

then,

500 M row