Today is all about gymnastics. The Skill section is an opportunity to work on foundations of the Kipping Pull-Up that will translate to higher efficiency movement. The Workout is an opportunity to showcase those skills and put them to the test.
SKILL ON A 7:00 RUNNING CLOCK
Pull-Up Progression
*Bar Hold Front / Back Positions Dynamic Kip Swing Kip Swing + Knees-Up Single Pull-up
5 SETS FOR QUALITY
2 Kip Swing + 1 Pull-Up + 2 Kip Swing
(No Measure)
WORKOUT
AMRAP x 12 MINUTES
8 C2B Pull-Ups
15/13 Cal Bike (300/250m Row or 200m Run)
(Score is Rounds + Reps)
OPTIONAL COOL DOWN FOR RECOVERY 2:00 Lax Ball Pec Smash (L) 2:00 Lax Ball Pec Smash (R)