Kipping Pull ups are a movement that most people can improve on. Chin over the bar, elbows locked out, check and check. But lets think about the position of your lower body and how it is helping or hurting. We constantly preach feet together, tight stomach, and do not break at your knees. However, when the clock starts positions start to fall apart quickly. Check out the video below. Eric and I dive into a few tips and tricks on what a better position looks like and how to keep yourself there. One disclaimer, this will start out feeling harder, but with practice and dedication you will be safer and more efficient over the long run. No one loses weight by giving up soda for a day….it takes time and dedication. Strive for a better position everyday and over the course of a few months you will be a pull up machine.
The load should be light today for the WOD. Move fast and focus on speed with good form and technique. Yes, there is such a thing!
Strength WOD
OTMEM for 10 minutes (feel free to adjust/increase the weight as you go, but try to start heavy and stay heavy)
1 Power Clean + 1 Hanging Power Clean + 1 Front Squat
WOD
7 Power Cleans
7 Front Squats
7 Pull ups
7 min AMRAP
Fitness: 75/55
RX: 95/65
RX+: 95/65 (Chest to Bar)
DRIVE (8AM and 11AM)
4 Rounds of Cindy
40 Cal Row
400 M Run
4 Rounds of Cindy
40 Cal Row
400 M Run
4 Rounds of Cindy
40 Cal Row
400 M Run
4 Rounds of Cindy
