TWOW:

Since it is icy, we will use assault bike

Every 2 Minutes for 20 Minutes

25/20 Cal Bike at RPE 8.  Get off of bike and walk for remainder of the 2 minute intervals.

 

Skill WOD:

-10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level

-3 x 45sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest

-EMOM 5 Minutes 5 Strict Pullups AND 5 Strict HSPU (both every minute)

-Ring Muscle Up Complex: 10 sets

2 Strict, false grip ring pullups, 2 strict ring muscleups, 2 kipping

-Tabata T2B- try to keep reps steady throughout

No Muscle ups yet?

Ring Work: 3×5 false grip strict ring pullups to chest, 3×10 ring dips with 2 second pause at bottom, 3×10 low ring banded muscle ups

Bar Muscle up 3×5 kip to hip

 

Extra WODS:

If you didn’t do last week, do it.  The Open is coming up!!

WOD 1: Crossfit Open WOD 18.4 -Cap is 9 minutes, can extend to 12 minutes if needed

21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk

Time cap: 9 min.

 

AND…..

Crossfit Open WOD 11.1

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches 75/55