Skill:
Kipping – Basic Hollow Arch Kip Progression (Pull Ups & Muscle Ups)
-Hollow Hold
-Arch Hold
-Kip Swings

WOD:
“Angie”
(Time Cap=30:00)
100 Pull Ups
100 Push Ups
100 Ab Mat Sit Ups
100 Squats

Purpose of the Workout:
The purpose of our February skill focus is to improve the efficiency of our kipping. The main movements we will be focusing on will be pull ups, toes to bar, dips, and handstand push ups. The idea is the same across these movements but the execution does differ.

Today we are going to focus solely on our kipping efficiency for pull ups/ muscle ups. Once we have gone through some position drills, we will have the opportunity to practice those kipping pull ups in the form of “Angie.”

This “Girl” named workout contains a lot of pull ups which will require us to be as efficient as possible with the kip. Because there are so many pull ups, we do put ourselves at risk for ripping our hands. Make sure to switch to ring rows before tearing your hands as ripped hands inhibit our ability to perform other tasks!