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Wednesday 12 July WARM UP 20 pass throughs 10 tuck jumps 5 burpees 3 rounds PULLUPS - 15 minutes Everyone starts with: 3 x 5 little kips (all shoulders, no hips) 3 x 4 big kips (shoulders + hips) L1: If you are able to do 10 unbroken Rx kipping pullups For quality, not for speed 35 L-sit / Rx strict pullups L2: Try 2-3 reps at a time of each of these 1. Kipping in a band. 2. Kip + pull 3. Kip + pull + push away 4. Linking kipping pullups without losing rythym. For time: 1,200-meter run 75 pull-ups // 50 pullups 800-meter run 50 pull-ups // 35 pullups 400-meter run 25 pull-ups //15 pullups 23 minute CAP Any athlete may choose to scale to the lower number of reps, athletes using bands are strongly encouraged to do so and to focus on making sure they are completing the movement standard on each rep. Movement standards are to be maintained at all times.  |
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July 2018
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