Skill:
Kipping
Muscle Ups/Dips
– Kip Swing on Rings
– Seated banded pull-through
– Kipping technique for Dips
WOD:
15:00 AMRAP
In Teams of two
One person rows for calories
On Person does wall balls
*Switch at will.
Our skill work today is centered around kipping for the ring muscle up. Don’t worry, even if you do not feel like you are close to a muscle up, this will still be a great way to improve upon your kip swing for pull ups and toes to bar.
Once we have worked through the basics, we will discuss the transition which is just where we switch from a pull up to a dip. The transition is where most people get stuck because it does require a great deal of strength and technique so we will break that down and introduce some drills to work through that motion.
From there the next step of the muscle up is to press out of the bottom of that dip position. We will talk about how we can use from momentum from our lower body/ hips to drive us up out of that dip.
We have ourselves a partner workout today! For 15:00, you and a partner will be switching between rowing for calories and performing wall balls. Your score will be the total calories rowed and total wall balls performed. You can switch at-will so communicate with your teammate, come up with a plan, but be flexible as well!