Thursday, December 12
December 11, 2013
The In’s and Out’s of Oly Shoes – Part 2
December 13, 2013


3 Rounds of
1o squat to boot strappers
10 supine scorpion
10 alt samson lunges
10 PVC dislocates

Skill Work
Perform a set every 90 seconds for 5 Rounds of
A) 6 Roll to Candlestick*
B) max time L hold or knee tuck on DBs or boxes
C) 6 TGU (Alt arms)

*Roll-to-Candlestick scaling options:
Scale down to:

– stacked gymnastic behind to roll onto/ elevate torso
– sit back and roll, come forward as far as possible, reset (no stand)

Scale up to:

– scale up to stand onto single leg (Pistol) alt. legs

Skill Practice
1 x Pull up to inversion
3 x 2-3 Skin the Cat


  1. Katie says:

    Awww, this looks so fun, I’m so bummed to have to miss it!! I LOVE skin the cats! Unfortunately a bad cold + finals week = no CFDC for me. :o( Have fun everybody!

  2. Isra says:

    This workout is cryptic. I still don’t know what it means. I don’t want to skin a cat, I am a member of PETA.

  3. Brigid says:

    Really late comment here but delayed HUGE THANKS to Derek and Chris for helping me get into a ring inversion. I was feeling like a total slug, but with their help I felt so awesome for holding in that inversion. My shoulders still hurt, but it was a great confidence building moment.