WOD NOTES:
Today’s focus is on developing pushing and pulling strength.
Now the question is
“to kip?…or not to kip?”
Well…the answer is based on the individual.
If you lack gymnastics strength? The answer is keep it strict.
If your strength is solid but you require endurance and pacing development?
Then kipping is the answer.
Keep your long term goals in mind, work your weaknesses and you will continue to develop, avoid plateaus and injury.
Fitness
Dynamic prep
Standing band pull aparts x 12
Prone band pass thru’s x 12
KB Windmill x 2 each side
4 sets
Seated alternating DB Shoulder press x 20 reps (10 each arm)
Elbows out ring rows x 12
Bench Dips x 5-8 reps
3 sets
60 seconds AMRAP Pull ups
60 seconds AMRAP Push ups
2 minutes Rest
Performance
Dynamic prep
Standing band pull aparts x 12
Prone band pass thru’s x 12
KB Windmill x 2 each side
4 sets
Seated alternating DB Shoulder press x 20 reps (10 each arm)
Arch lever x 10-15 seconds
Ring Dips x 5-8 reps
3 sets
60 seconds AMRAP C2B
60 seconds AMRAP HSPU
2 minutes Rest
