Kipping pull ups versus strict pull ups?
Kipping pull ups allow more work to be done in less time. This increaes the power output and is important when doing workouts for time. If the goal is use pull ups as metabolic conditioning — faster and with greater intensity — a kipping pull up allows this to happen. The hip motion of a kipping pullup mimicks the explosion found in Olympic weightlifting, tacking an opponent or delivering a blow as an offensive/defensive lineman. It also works as a posterior-chain developer. The WODs will call for both kipping pull ups and strict pull ups from time to time. When a pull up is listed in a WOD it is assumed that kipping pull ups will be used. If a strict pull up is needed in a WOD it will be specifically asked for.
