Wednesday 12 July
20 pass throughs
10 tuck jumps
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.
75 pull-ups // 50 pullups
50 pull-ups // 35 pullups
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.