Kipping Pull Ups and Toes to Bar

Warm up: 3 sets of:

• 100 M run
• 10 Hollow rock
• 5 shoulder dislocates

Shoulder stability and core strength

• A1: 5 KB windmills each arm x 3 sets rest 45 sec
• A2: 20 sec arch hold x 3 sets with PVC in hands
• A3: 30 sec hanging hold x 3 sets
• A4: 6-8 'V' snaps x 3 sets

Skill Work for Kipping:

• two positions of the Kip
• the tap swing for the kip
• Hand release for that moment of weighlessness
• Putting it all together

Adding the Toes to Bar mechanics

• Strict toes to bar or best attempts
• knees to chest with quick kick
• full ROM straight leg Toes 2 Bar

WOD: OPTIONAL on own time;

 7 Min EMOTM:

• 4-6 Kipping pull ups immediately into 4 Toes 2 Bar

Alternate

 7 minutes EMOTM

• 3-4 strict pull ups ( banded Ok ) with 4-6 knees to elbows