Warm-up
sign into Wodify and spend 2 minutes in Z1
Then, 3 rounds for quality
15 push-ups w/2 shoulder taps @ top
10 hollow rocks
:15 HS hold
10 KB SDHP
Mobility
10 cat/cows
10 table top to child’s pose
10 supermans
Skill
The gymnastics kip – how to do it and how to apply it.
There are thousands of videos that show what a good kip swing looks like. Just remember, that when it comes to gymnastic movement, there are only 2 positions. The hollow and the arch. It can be found in anything gymnasty. A kip swing is simply the exchange between the two. The more dynamic the movement, the more dynamic that switch is between them. The positions do not change. The tension required doesn’t increase, but the explosiveness definitely does. Do not sacrifice good form when learning how to kip, it might feel like it is helping at first, but over time relying on perfect positions will help not only increase reps, but your ability to perform more advanced movements.
WOD
“Ratification”
50-40-30-20-10
Russian KBS (70/53#)(53/35#)
Lunges
Sit-ups
DU’s
1:00 rest b/n each round
Accessory Work
Hollow hold, banded pull-overs – accumulate 100
