WOD #7: Let’s skin the cat…


WOD #7: Let’s skin the cat…

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…

8/8 WOD

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.