Skill:
Pull Ups–Every 1:00 For 6 Rounds:
Odd: 3 Reps of :03 Hold With Chin Above Bar + :03 Negative
Even: 15 Aggressive Kip Swings Elevating Hips

WOD:
“4 Corners”
20:00 AMRAP
20 Air Squats
20 Box Jumps
20 Ab-Mat Sit Ups
20 Kettlebell Swings
*From 0:00-5:00 Bear Crawl from station to station, From 5:00-10:00 Crabwalk, From 10:00-15:00 Walking Lunge, and From 15:00-20:00 Broad Jump

Purpose of the Workout:
Our skill portion today will be a progression of what we did last Wednesday. We will be working on our pulling strength with a static hold (again) and also be adding in a “negative” portion. The negative portion just refers to a controlled descent. These are two great ways to get stronger at the strict pull up even without the requisite strength to do a strict pull up.

Paired with the strength work, our skill portion is similar to what we did last week with the kip swing but today we are going to be more aggressive with it to the point that we become weightless and elevate from the bar a little bit. This is the last step before the actual kipping pull up and that moment of weightlessness is what allows up to be able to pull ourselves up with relative ease (if we are efficient at this step)!

Our WOD today features 4 different stations that will be set up on the 4 corners of the gym. After 3,2,1, GO, you will have to complete a set number of reps at each station. Once you hit the target number, you will travel to the next station in 4 different variations depending on how far into the WOD we are.

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