Working the Kip for Pull Ups and Toes 2 Bar

Warm up: 3 sets of:

• 30 Single Jump rope or 15 doubles
• 10 Hollow rock
• 5 shoulder dislocates

Stretching the shoulder and wrists

core strength:

• A1: 20 sec arch hold x 3 sets with PVC in hands
• A2: Arch to hollow transitions- rolling
• A3: 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 weightlessness
• Working the push AWAY to help with connection
• Putting it all together

Adding the Toes to Bar mechanics

• 3 sets of 3 strict knees 2 elbows or toes 2 bar
• knees to chest with quick kick
• full ROM straight leg Toes 2 Bar

WOD: Optional

EMOTM for 10 minutes

• Min 1: 30 sec single or double unders
• Min 2: 5-7 kipping pull ups

***We can modify as needed for people who need to scale.