Skill:
Kipping Pull Ups or Muscles Ups (depending on where the athlete is)
WOD:
“Filthy Fifty”
50 Box Jumps
50 Jumping Pull Ups
50 KBS
50 Walking Lunges
50 Knees to Elbow
50 Push Press (45/35)
50 Sit Ups
50 Wall Balls
50 Burpees
50 Double Unders
We are going to work on stringing those kipping pull ups today – so many of you have gotten the hang of kipping this month. Great job! If are are pretty comfortable with the pull ups, you can work on stringing muscle ups together.
Then, a little bit longer workout today for our MetCon day – Filthy Fifty! 50 reps of 10 different movements.
For the jumping pull ups, you should set yourself up on a bar so that it hits you at the wrists. Grab the bard, bend the knees and jump and pull your chin over the bar. Don’t fight the decent – don’t try and control yourself down too much (you’ll cause yourself a lot of fatigue.). Let gravity do it’s thing.