Then, gymnastics warm-up (coach led)
:20 active hang, x2 (rest between)
10 active to hollow positions
10 active to superman positions
10 kip swings
Gymnastic skill session:
Kipping and butterfly technique
Coaches will be ready to coach every level here. However, there are benchmarks you must pass before incorporating some of these movements into you WOD’s. I truly believe everyone should be working on their kipping. Staying tight between the hollow and arch position, and driving the movement with the shoulders, not by swinging the legs. But to start incorporating kipping movements into the workouts, make sure your shoulders are ready.
If you can do 5/3 strict pull-ups, then learning our to transition between the kip and a pull-up is your next goal.
If you can do 5/3 strict C2B pull-ups, then learning the butterfly motion is your next step.
DO NOT rush your kipping career. The goal is to be able to do this for the rest of our lives, so there is no rush at all.
8 min EMOM
Evens – 10 kipping/butterfly pull-ups or kip swings
Odds – 30 DU’s of :30 of attempts
“Sun goes Down”
25 air squats
20/15 cals AB
Rest 3:00 between rounds
Long WOD for the week. Not a ton of work over the course of the 4 rounds, however, this one will take 20 to 30 minutes depending on how hard you push the bike. Unlike some of the WOD’s we have done recently, you are looking at almost a 1:1 work to rest ratio. Which means you should really push the bike.
During your rest periods, it is important to figure out how long that previous round took you so you have a goal to help guide you through the workout. Stand up tall, big breaths with your hands on top of your head, control your breathing and try to bring that heart rate down.
Stretch, foam roll and hydrate