Skill

EMOM for 10 Minutes

20 seconds of Kipping pull-ups then 20 seconds of double unders

We’re working on two difficult skills today.  You will have ten rounds to work on the kipping pull-up or kipping swing as well as  double unders.  Twenty seconds should give you you enough time to work on one strong set of kipping swings or pull-ups prior to knocking out some double unders.  Experienced athletes can work on getting larger sets of pull-ups. If you are new to the movement work on coordinating the kipping swing so you can repeat the movement for successive reps.

WOD

for time

50-35-20 *
Kettlebell swings 32/24 kg

* 200M Run after each round

Workout notes

Today’s workout is a couplet with a high priority on the kettlebell swing!  The workout has three rounds of high rep kettlebell swings.  Do your best to keep the intensity high during each round of swings knowing that you have a short run to let your arms recover.  If you are new to the kettlebell swing or you are using this workout to test out a heavier weight, scale the movement to russian style swings by getting the kettlebell to eye-level rather than going all the way overhead.