Cool Cat

Sunday Jan 7 2018

For today's handstand walks please click the link attached in the note for those that are scaling the walks. There will be a review and skill session prior to workout to find which level suites you the best. Team WOD is at 7am this morning and it should be a blast! 
Have a great Sunday!
1.) Cool Cat
5 rounds
20m Handstand Walk
20 Alternating Pistol Squats (pistol progression)
10 Chest to Bar Pull-ups
note: scale handstand walk with 20 shoulder taps from plank, box or wall depending on skill level. left + right = 1
2.) tABata
Flutter Kicks
Hollow Rock
Russian Twist
Parallette L-sit (scale with hanging l-sit/knee raise)
note: 20 seconds on 10 seconds rest for 8 rounds each movement. 1 minute rest between each movement 
*3.) Every 2 minutes for 10 minutes 6 Push Jerk, start at approx 55% and add load each round
note: cycling is the name of the game
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Sub scapula pulls for C2B
Team wod w/ Danielle!
8:15 pistols and hs walk, ring rows for c2b and then lots of mobility
23-ish then DNF
Hammy down (again). Box plank HS touches. Short box pistols. Purple band CTB. All the scaling.
Team WOD with Britt
8:15 class after. Pistols good. HS holds and shoulder taps. Parallel ring rows. Went and bought coffee. Afternoon of sledding
Team WOD with Tom
packed up almost the whole house...
Boxes + Stairs. woof.
At lodge. Sh taps from box, pistols w wall, c3b w red band. 19:46.
EMOM10: 11 American KB swings @ 70# for 110 total/ 5x5 HBBS every 2:30 @ 290#, first and last sets unbelted / Drop set: 1 set of 10 @ 245# felt so light! / 5x10 barbell goodmornings with 135# / Rolled out quads and hams with the Rumble Roller. Grilled some chicken. Assembled Rogue plyo boxes :)
Team WOD w/ Michelle J and Karl
**Mega Mods: HS sh wgt shifts ×40/16" Box pistol/30% were C2B. ALL the tABata stuff -> Yoga.