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August 7, 2011

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 WODIndividual Warm-up: 10-skin the catsWarm 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 FSRecovery: psoas, forearm, hamstring, and back stretches.POST RESULTS HERE!FB-Album[175364429202893]

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