18.3

18.3 plus wod or just 18.3

 

Workout 18.3

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

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

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

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

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

Workout 18.3

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

Time cap: 14 minutes

Time cap: 14 minutes

STRENGTH
Hang Squat Snatch or clean 
5 – 5 – 5 – 5 – 5
*In between sets perform 3-5 Ring Dips
Perform as many warm-up sets as needed… Record heaviest 5 sets

WOD
“MORE SWEAT”  “PHAE”
7 Rounds for time:
10 Wall Balls (20/14)MW
3 Pull Ups
3 Burpees
3 Push Press (115/75)MW