Kipping mechanics and Wall climbs

Gearing up for Southie!

Topics

• Kipping for pull ups and chest to bar
• Wall climbs
• The kip of the HSPU 

This is a lot to cover in one class but several people have been asking this week for help in these areas.  We will try to get at least a bit of time on each skill and then I will let you separate and attack that which is stressing you out the most and hope to help you dial in some technique.

Dynamic Warm Up: Running hopping skipping..... 

Banded shoulder stretch and wrist mobility.

Shoulder stability and core strength

• A1: 5 KB windmills each arm x 3 sets
• A2: 20 sec arch hold x 3 sets with PVC in hands
• A3: 30 sec hanging hold 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 with an aggressive snap and pull.

On to the wall:

• Push up starting point
• Arm position
• can you Handstand Hold ? Can you HS hold belly facing and touching wall?

WOD: 

(**this is optional and meant to give you and idea of adding wall climbs while slightly fatigued)

7 Min cap:

Scaled version:

5 rounds of

• 10 thrusters
• 6 snatches
• 2 wall climbs

RX'd version

 5 rounds of:

• 10 Thrusters
• 6 snatches
• 4 HSPU