Frogger

For Time:

25 Kettlebell Swings (53/35 lb)
20 Pull-Ups 
15 Dumbbell Hang Power Cleans, (50/35 lb) 
10 Dumbbell Push Press
400m run

WODprep Strategy Top Tips:

Warm-up (10 minutes):

2 Rounds

10 Light Kettlebell Swings
5 Pull-Up Progressions
8 Goblet Squats
This warm-up introduces movements under light loads to ensure solid technique during the workout.

Stimulus: Anaerobic Power output

Strategy: Keep sets small and smooth for efficiency, and save a push for the 400m run

• Pull ups- Utlize a butterfly pattern if you have it here. If not, a traditional C-Kip will work great too. Otherwise, move to a assisted pullup or ring row.
  
  
• Dumbbell Push Press– We want to make sure we can hold onto bigger sets, so drive through your legs and make sure to lock out at extension. 
  

Take your pull ups to the next level with some tips from Ben at WODprep!

Looking to gain an extra edge on your kipping pullups? Check out some of our courses!

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