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Friday

18.3
8
Mar

03-09-18 “18.3”

18.3

Workout 18.3

2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Men perform 115-lb. OHS, 50-lb. DB snatches

Women 80-lb. OHS, 35-lb. DB snatches

Time cap: 14 minutes

18.3 Scaled Division

2 rounds for time of:
100 single-unders
20 overhead squats
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches
100 single-unders
12 chin-over-bar pull-ups

Men perform 45-lb. OHS, 35-lb. DB snatches

Women 35-lb. OHS, 20-lb. DB snatches

Time cap: 14 minutes

Warm Up considerations:

Shoulders, shoulders and more shoulders….

Warm up with:

Primer:

*Crawls to prime the trunk, shoulders and load the quads.
*Hollow rock and Superman holds to reinforce strong lines for the pull ups.
*Goblet squat to improve bottom position for the OHS.
*Handstand holds to open the shoulders
*KBS to wake up hips

Specific:

3 sets, increasing load and intensity each set:
15-20 Single Unders
5 OHS
15-20 Single Unders
3-4 Pull ups
15-20 Single Unders
5 DB Snatch/arm
15-20 Single Unders
3-4 Pull Ups

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