Wednesday 4th February 2015 – WOD

3rd February 2015



Kipping pullup movements teach good body control. You can’t just flail around on the bar and then pull yourself up. Your movements must be coordinated so you can translate your horizontal momentum into vertical movement.

The kipping pullup is a plyometric type of exercise that relies on explosive power. Rather than steadily pulling yourself straight up, as you would with a standard pullup, you ascend by thrusting yourself upward quickly. Additionally, kipping pullups engage core muscles and can be considered a total-body exercise, while standard pullups are more narrowly focused on developing strength in the back, rear shoulders and upper arms.

All that being said, your goal has to be 10 strict pull ups, just as much as 20 or 30 kipping!



For 20 mins:

  • Kipping pull ups tekkers












In 13 mins in pairs:

  • 100 Pull ups
  • In remaining time AMRAP
  • 5 Burpees
  • 5 Deadlifts @ 80 / 60kg

* 50 / 50 on the pull ups

* 1 round each on AMRAP


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