Pania FLYING!
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pic : Angela Clancy

WoD: "Helen Of Troy"

Complete As Many Rounds As Possible in 15 Minutes

of:

Row 500m (400m)

21 Kettlebell Swings

12 Pull-Ups

The kipping pull-up. A controversial movement that can polarise the fitness communities around the world. Some believe it to be "cheating" the move. Some live for it & believe it is the only way to do them. And many others don't even care. The simple truth is that there is a time & place for all forms of pull-ups. The kipping pull-up just happens to allow us to get more work done and thus increase our power output potential. Does it mean it should always be programmed? No not at all! But in the very same token it also means we shouldn't avoid it either.
There needs to be some clarity behind the move though. First & foremost, if you want to do kipping pull-up you NEED to have some strict pull-ups. No ifs buts or ands. If you cannot do strict pull-ups then kipping is off the table for you until you can. This is for the health & wellbeing of your shoulders. As well as building the requisite strength through progressional pull-up work via performing "negatives" & banded work amongst many other accessory moves you can work on your kipping swing. THIS is one of the biggest flaws in someones inability to control a kipping pull-up. Practicing the swing is perfectly safe as long as you have been taught how to do it properly (psst, thats what we're here for). Today there WILL be options to work on during the specific warm-up and for the WoD itself ring rows will be the prescribed scale move.
If you do have your strict pull-ups then lets get to work on PRACTICING them. We will make full use of your specific warm-up time to promote the skill that is the kip. We are talking tight body lines. Proper grip training, coordination drills to dial it in. All this will be with you being able to buss out the 12 reps today in 1-2 sets each time.
For the kettlebell you choose the weight. Make each round unbroken.
If you are on the Assault Bike your units will be 30 (22) Calories each round.
Overall goal today is to be in the 4th, or even 5th, round by the end.
Hold the standards. Form is priority as always.
Scale as needed.

Post your number of ROUNDS to your Beyond The Whiteboard account.