Thanks to everyone for coming out to our kipping skill clinic this morning. We saw a lot of progress on your kips in a short amount of time. Remember to focus on some easy to-do accessory exercises to get those lats POPPIN' off a couple times a week. Examples were bent over rows with kettle bells, Dumbbells or barbell with plate (Google search "pendlay row"), single arm bent over rows on a bench, focusing on 4-5 sets of 10-12 reps at a manageable weight where you're struggling on the last few reps of each set. Also negative pull-ups are perfect for increasing overall lat strength, shoot for 5 sets of 3-6 reps with a 4-5 second eccentric decent. You'll get crazy strong and busting out kipping pull-ups in every WOD in no time. 

The mighty Jeff from House Franzen bestowing kipping knowledge on the eager masses.

The mighty Jeff from House Franzen bestowing kipping knowledge on the eager masses.

 

WOD 

5 Rounds
7 Squat cleans (135/95#)
14 Push ups 
200m Sprint

*Rest 60 between rounds


Barbell Club
Hang Snatch - 3 second pause just below knee - 5x3 @ 75%
Hang Clean with Split Jerk from front then one from behind the neck 5x3 @ 75%

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