Skill

EMOM for 10 Minutes
Straight set of kipping toe to bar then 20 seconds of drag rope double unders

Use this time to practice your kipping swing or toe-to-bar with a kip as well as double unders with our new drag ropes. We’ll be using a one minute interval timer and start with a straight set of kipping toe-to-bar. If you are new to toe-to-bar start by alternating between the hollow and arch position on the bar and follow that by pulling the knees in and up to the chest. After you come off the bar you will spend 20 seconds working on drag rope double unders.  If you are new to the skill or the rope feel free to start with singles and make a double under attempt every three or four reps.  When you are able to maintain that pattern you are ready to try consecutive double unders.

WOD

for time

21-18-15-12-9-6-3
Kettlebell swing 32/24 kg
Box jump 24/20″

Workout notes

We have a classic time priority couplet on the menu today. This rep scheme adds up to quite a few reps of each movement so make sure to choose a kettlebell weight and a box height that won’t stop you in your tracks.  With this type of workout you will want to keep moving at a fairly consistent pace the whole time.  Plan to get the swings done in 2-3 sets for the larger numbers and 1-2 sets as the numbers decrease towards the end of the workout. Decrease the box height if needed rather than stepping up to a higher box and focus on landing in an athletic position with your chest up for every jump. Stand up to complete each rep before jumping or stepping down off the box.