Monday- March 12th

March 12, 2018

Weekly Warm-Up: 10 min. AMRAP

*Mobilize - Passthroughs

*250m row

*10 wall balls

*10 ring rows

*5 inch worms

*High kicks

*Butt kickers

 

    + Today's Warm-up Movements:

           *Calf Stretch

            *PVC OHS x 15
             *Hang from bar x 60 seconds (can be accumulated)

 

A.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

(for both MU sets), 35-lb. DB snatches

Women perform single-unders, 35-lb. OHS, chin-over-bar pull-ups (for both MU sets), 20-lb. DB snatches

Masters 55+:

Men perform 75-lb. OHS, chest-to-bar pull-ups (for both MU sets), 35-lb. DB snatches

Women perform 55-lb. OHS, chest-to-bar pull-ups (for both MU sets), 20-lb. DB snatches 

 

 

 

C. 18.2 Recovery

Calves, Quads, and Lats

 

 

 

**Come to the WOD for a Weightlifter on Saturday starting at 8:00am! Donations will be accepted to help AnJeanette travel to several national competitions this year.

 

**Nutrition Challenge DO-er's: Report your points (and weights) from the second week to Richelle by the end of today (Monday)!! text: (435-760-5825)  or email: arcie03@gmail.com

Score is out of 22

 

**This month we are focusing on Rowing technique.  Thursdays will be designated to practicing our technique.

 

 

 

 

 

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