Skills / Strength

10:00 Kipping Pull-up Practice

http://gymnasticswod.com/content/kipping-pull-progression

Spend 10 minutes practicing your kipping pull-ups.  Act like the bar is lower than it actually is, so when you go to pull your chin over the bar you do not have to go as high.  This will allow for more reps without wearing you out  and really allow for some good practice on your kip.  When you feel the time is right, pull a little higher.

WOD

20:00 AMRAP (As Many Reps As Possible in 20 minutes)

1, 2, 3, … Toes-to-bars

Fitness Level Substitution: Knees-to-elbow OR Kipping OR Hang on the bar for 1 second per rep OR V sit-ups.

1, 2, 3, … Burpees

1, 2, 3, … Kettlebell Swings (Men: 70lb / Women:55lb / Beginner: 25lb)

Fitness Level Substitution: Russian Kettlebell Swings

This is a long one, so don’t spend the first few rounds running around like a chicken with your head cut off as you quickly jump from movement to movement.  Put 20 minutes on the clock and see how high you can go on this WOD.  The first round will have 1 toes-to-bar, 1 burpee, and 1 kettlebell swing.  You will then immediately move into 2 toes-to-bars, then 2 burpees, and then 2 kettlebell swings, then 3, etc.  Typically, people make it to around round 10 with the more advanced making it past 15.  Grip is what goes the quickest, so do what you can to save your grip.  Post your highest completed round and any additional reps to comments.

Toes-to-bar

Burpee

Kettlebell Swing

20 Walking Lunges

10 Push-ups

Fitness Level Substitution: Banded Push-ups or Knee Push-ups

10 Air Squats

Walking Lunge