Brand new week means new skill. Last week, we worked on pull-ups. This week we skin-the-cat. See video here. I will also go over the instruction on how to rope climb. Do not worry if you cannot climb a rope. We’ll get you going so you soon will be able to. BE SURE TO BRING LONG SOCKS. This will protect your legs during the climbs. See you in the gym…
Individual Warm-up: 10-skin the cats
Warm up: Badger Warmup Part 2: 20-jumping squats. Part 3: 20-dead-lifts, 20-hang power cleans.
Strength: Deadlift 1) 3 x 70% 2) 3 x 80% 3) 3+ x 90%
WOD: 10-9-8-7-6-5-4-3-2-1 of frontquats and a rope climb after each set.
Rx: 135/95, L2: 65% 1Rm, L1: 95/65 rope pull-ups same reps as FS
Recovery: psoas, forearm, hamstring, and back stretches.
POST RESULTS HERE!