Skill:
Kipping
Toes to Bar

WOD:
Double Under Flight Simulator
5-50-5
(5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5)
*3 Burpees After Each Set.

Today’s kipping skill will focus on toes to bar. The kip for toes to bar shares some similarity with the kip we have been practicing for the pull ups but is also different in a few ways. The key here is to actively drive your legs down after each repetition.There are different styles here so work with a coach to figure out what works well for you and work on making it more efficient!

The name of the game for today’s WOD is double under efficiency! The flight simulator is usually 5 double unders, pause, 10 double unders, pause, and so on up to 50, and then come back down. The twist for today is that between each set of double unders, you have to perform 3 burpees.

Another part of the flight simulator is that each set of double unders needs to be unbroken (if they aren’t today, that’s ok but if you are good at double unders, challenge yourself). That means that if you are on the set of 50 and you miss on rep 49, you have to stop and redo that set of 50 until you get all 50. If you are not to this point no worries! If you do not currently have double unders, no worries, we will have appropriate scaling options that will still be challenging enough to get a good workout while improving your double unders!

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