Julie.Typical scene post-thruster workout.
UPDATE: All Tuesday PM classes and Wednesday AM classes are canceled. We will keep you updated of any other changes. Stay safe and warm! And be sure to check the CrossFit OIB blog tonight for a “home wod”.
FITNESS
A. Take 10-12 minutes to practice three gymnastics skills of your instructor’s choice.Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…
B. Five rounds for time of:
10 Pull-Ups
20 DB Walking Lunges
30 Anchored Sit-Ups
80 Single Unders or 40 Double-Unders
AIM
A. Take 10-12 minutes to practice three gymnastics skills of your choice.Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…
B. Five rounds for time of:
10 Chest-to-Bar Pull-Ups
20 DB Walking Lunges
30 Anchored Sit-Ups
40 Double-Unders
SPORT
A. Three sets, not for time, of:
Nose-to-Wall Handstand Hold x 45-60 secondsDouble-Unders x 50 reps
(note whether these are unbroken each set)
L-Sit x 60 seconds
(accumulate in smaller clusters if necessary)
B. Every two minutes, for 12 minutes (6 sets):
Snatch x 1 rep @ 90-95%
C. For times (against a running clock):
Row 500 Meters
10 Power Snatches (155/105 lbs)
20 Toes to Bar
When the clock reaches 8:00, complete the following…
Row 500 Meters
15/10 Muscle-Ups
30 Shoulder to Overhead (155/105 lbs)
When the clock reaches 16:00, complete the following…
Row 500 Meters
20 Toes to Bar
40 Handstand Push-Ups
When the clock reaches 24:00, complete the following…
Row 500 Meters
25 Burpees Over the Erg
50 Ring Dips