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Components

Toes-To-Bar

Skin The Cat

Metcon

Settings

Workout

04Aug2017

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Warm-up

Junkyard Dog Warm-Up

*Partner A sits with legs extended and arms out
*Partner B jumps over one arm, then legs, then over the other arm of Partner A. That is 1 rep, complete 10 reps each.

**Partner A gets in a table top position or on all 4's.
**Partner B jumps over Partner A (that's 1 rep), then Partner A gets in a Downward Facing Dog position while Partner B crawls under Partner A (that's rep 2). Each partner does 10 reps.

Strength & Skill

PRIM: Toes-To-Bar (Pick the Level you're at:)

Toes-To-Bar

L1: Handing knee tucks (scalability)
L2: Work on kipping & strining together
L3: 4 Sets of Max Unbroken Reps

SKILL: Skin The Cat (Practice/Technique )

This skilled movement is performed on ring. Builds core strength, flexibility, & shoulder stability.

Progression 1: http://gymnasticswod.com/content/skin-cat-progression-pt1

Progression 2: http://gymnasticswod.com/content/skin-cat-progression-pt2

Metcon

Metcon (10 Rounds for reps)

10 Rounds of:
90 sec AMRAP
Rd Buy In: 50m Sprint
3 Deadlifts
6 Ring Dips
--30 Sec Rest--

Weight:
Rx+ 315/205
Rx 245/165
Sc Wt. Heavy but able to rep at 3's with good form

**Each 90 sec round starts with a 50m Sprint, then AMRAP of deadlifts & ring dips until end of RD. Rest 30 sec, then complete again.

**Count reps completed per round.

Want to see some of these movements in action? Check out our .

Whiteboard:

Friday, August 04, 2017

Clients:

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