Skill

EMOM for 10 Minutes
[odd] :40s Kipping Pull-Ups
[even] :40s Arch Hold

For 10 minutes you will be alternating between kipping pull-ups and arch holds for 5 rounds of each movement. During every odd minute perform up to 40 seconds of pull-ups. Feel free to work for as much of the 40 seconds as you would like and to bump the numbers up from what you would do if we were doing only pull-ups each minute.  You do not need to do one straight set for todays skill work so multiple sets or even singles are fine.  During the arch hold focus on a tight body position with glutes squeezed, legs together and arms locked out at shoulder width. For an added challenge hold a PVC pipe during each arch hold.  Focus on quality pull-up reps and good body position during the holds, if you need to work for less time each minute to achieve this please do so.

WOD

10 Rounds for reps

30 seconds of Double Unders
30 seconds of rest
30 seconds of Kettlebell Swings 32/24kg
30 seconds of rest

Workout notes: We’ve got more kettlebell work on the menu today. Partner up for this workout and share a kettlebell if classes are big. If you have been thinking about trying out a heavier kettlebell this would be a great workout to go for it.  Each bout of work is fairly short so treat each movement as a sprint and try to achieve as many reps as possible at both stations.  If you are still working on double unders use this as an opportunity to practice completing reps under fatigue.  Double unders can be tough and sometimes frustrating but don’t give up! Your score will be your total number of reps completed.