Tag Archives: Skin the Cat

StC, Dips and Pullups

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Starting/ending on floor 3 rounds of

  • 3 x Skin the Cat

Then 6 rounds work up to a heavy

  • 2 x Weighted Pullups

Then 10 rounds for time with a 1:1 work to rest ratio (try to do each round unbroken)

  • 20-18-16-14-12-10-8-6-4-2 x Kipping Pullups

Then based on Coach Dan’s Gymnasitcs 7’s WOD.. 5 rounds of

  • 7 x Half Dips-Top down to 90°
  • 7 x Half Dips-Bottom up to 90°
  • 7 x Full Dips
  • 7 second hold

Results: Weighted Pullups got up to 30kg. Metcon 13:37. Dips were a total fail with 7 reps… First round was unbroken but then round 2 was weak, so did a reverse ladder reducing reps per round. Still was a struggle.

Muscle Ups, Reverse Rows and Tricep Extensions then Row and T2B

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3 rounds of

  • 3 x Skin the Cat

Then accumulate

  • 20 x Ring Muscle Up from L-Sit on Floor (or work on Transitions)

Then 3 rounds of

  • 10 x TRX Reverse Rows
  • 10 x TRX Tricep Extensions

Then 4 rounds for time

  • 500m Row
  • 12 x Toes to Bar

Results: Metcon 13:15

Pullups, Dips, Barbell Rows and Pushups

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After a 30 minute metcon on Saturday and a 10k/50minute run on Sunday, no metcon today.

3 rounds of

  • 3 x Skin the Cat

Then 3 rounds of

  • 5-8 x Weighted Pullups @ 10kg
  • 8-10 x Weighted Dips @ 10kg

Then 3 rounds of

  • 10 x Barbell Rows @ 135lbs
  • 10 x Russian Pushups

Then 4 rounds

  • 4 x Single Kettlebell Straight Leg Situp @ 14kg per side
  • 16 x Slow Alternate Arm Mountain Climbers (r+l=1 rep)

For the situps hold the kettlebell straight up like a Turkish Getup then do the situps.

Results: Dissapointed in my Pullups, could only manage 5. The rest was good.

TGUs and KtC then T2B, Ring Dips, Pullups and Burpees

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Take 15 minutes for handstand practice (getting to be a routine).

Then 2 rounds

  • 3 x Turkish Getups per Side
  • 3 x Skin the Cat

Then 21-15-9 of

  • Toes to Bar
  • Ring Dips

Rest 2 minutes then 21-15-9 of

  • Kettlebell Swings @ 32kg
  • Burpees

Results: Handstands continue to improve. Used 14kg then 16kg for the TGUs. Metcon 1 – 4:59. Metcon 2 – 5:19.