Friday – 3/9/18

18.3 Heat Schedule

Warm-up
Single unders
:30sec/on
:30sec/off
x 5 sets
+
90sec Gastroc and Soleus Stretch
+
Foam Roll Thoracic extension
+
2 sets:
Half kneeling KB Chop x 10/side
Single Arm bent-over KB Row x 10/arm
90/90 Windmill x 10/side
Downward Dog x 5
+
Theraband Squats @ 55X1 x 8 reps (2min)
+
18.3 Warm-up or practice for tomorrow (8-10min)

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

*Time cap: 14 minutes

VARIATIONS
Rx’d: (Ages 16-54)
– Men perform 115-lb. OHS, 50-lb. DB snatches
– Women perform 80-lb. OHS, 35-lb. DB snatches

Scaled: (Ages 16-54)
– Men perform single-unders, 45-lb. OHS, chin-over-bar pull-ups, 35-lb. DB snatches
– Women perform single-unders, 35-lb. OHS, chin-over-bar pull-ups, 20-lb. DB snatches

Scaled Teenagers 14-15:
– Boys perform single-unders, 45-lb. OHS, chin-over-bar pull-ups, 20-lb. DB snatches
– Girls perform single-unders, 35-lb. OHS, chin-over-bar pull-ups, 10-lb. DB snatches

Scaled Masters 55+:
– Men perform single-unders, 45-lb. OHS, jumping chest-to-bar pull-ups, 20-lb. DB snatches

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