Wednesday, April 3, 2013
THE KIP CON’T
Warm up: hip/shoulder mob; 300 m row, 10 ea shoulder rot w/ lgt db, 15 squat jacks, 5 strict pull ups, 50 mtn clmbrs knne to chest
Skill Focus: Kipping Progressions
WOD:
7 box jumps 24”/20”
7 KTE
7 OHS 95#/65#
10 RFT
Cyndi's proud of those hands and we're proud of her kip!
Wow. That's a nice set of wheels sporting that spandex. Could those be Jess's legs?
THE KIP CON’T
Warm up: hip/shoulder mob; 300 m row, 10 ea shoulder rot w/ lgt db, 15 squat jacks, 5 strict pull ups, 50 mtn clmbrs knne to chest
Skill Focus: Kipping Progressions
- If you do not have a kip work on swings for about 5 min; the goal is to be able to string 15-20 together
- For athletes that CAN do a kipping pull up, but DO NOT have a butterfly
pull up that is the next progression - For athletes that can butterfly and kip MU work or static hold on the rings
WOD:
7 box jumps 24”/20”
7 KTE
7 OHS 95#/65#
10 RFT
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