Skill:
Kipping
-Review Kip Swings from last week
-Add in kip Swing+ Elevate from the bar
-Progress to Kipping Pull Up (emphasize pushing away from the bar on the descent)
-Teach HSPU Kip
WOD:
4 Rounds
(Time Cap=25:00)
20 Wall Balls
30 Box Step Ups
5 Wall Walks
40 Dumbbell Snatch
For the skill session today, we will review the fundamentals of the kip swing from last week and progress to being more aggressive in that kip swing to the point of elevating or floating off that bar as we get back to that hollow position.
From there, it is as easy as pulling with the arms during that moment of weightlessness. Once we are at the top, we need to set ourselves up for success for the next repetition by actively pushing our body away from the pull up bar as we descent back to that good arch position.
Make sure through each step our legs remain straight and our ankles are ‘glued together.’ From there we will go over the basics of an efficient handstand push up kip…there may be a WOD later in the week where we can utilize what we learn today!
Today’s WOD is one that you should be able to consistently move through without taking any extended breaks. You may need to break up the set of 20 wall balls but the rest should be short.
The step ups you can move methodically through. Even though there are only 5 wall walks per round, these will be challenging. Make sure to focus on keeping your core tight and staying in control. It is easy to crash on the way down from these.
Up last we have 40 alternating Dumbbell power snatches.This one will be a grind but just keep moving!