Well, at least you can’t say we haven’t done overhead squats in a long time 🙂 What a perfect WOD on Thursday to prep for the OHS portion of this one. Any hey… didn’t we get in some double under practice on Monday as well? What I am getting at here is this: dwell on the part/s of this WOD that you can control. If you can do the double unders (however broken up!) and you can manage the Rx overhead squats- even if it is in small sets.. then try it out. Don’t obsess or even worry about either set of muscle ups if you haven’t done them before… simply do it scaled!
READ THESE RULES– as there will not be a complete WOD demo or overview Friday or Saturday. Be familiar with all of the rules, movements, and scaling items so that you are prepared for Friday and/or Saturday. OBVIOUSLY if you will be judging- you need to be completely knowledgeable with the entire thing! Again, read through these pages AND start drawing a mental picture of how you will go about this WOD.
Did you watch Nicole get deep into Round 2 on 18.3?! Friday’s WOD at 7 and 9am again at 3 and 5pm, 4pm Open Training Hour
WORKOUT 18.3
2 rounds for time of:
100 double-unders
20 overhead squats (52/36kg)
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches (50/35#)
100 double-unders
12 bar muscle-ups
Time cap: 14 minutes
VARIATIONS
Scaled: (Ages 16-54)
Men perform single-unders, 20kg OHS, chin-over-bar pull-ups
(for both MU sets), 35-lb. DB snatches
Women perform single-unders, 15kg OHS, chin-over-bar pull-ups (for both MU sets), 20-lb. DB snatches
Masters 55+:
Men perform 34kg OHS, chest-to-bar pull-ups (for both MU sets), 35-lb. DB snatches
Women perform 25kg OHS, chest-to-bar pull-ups (for both MU sets), 20-lb. DB snatches
Scaled Masters 55+:
Men perform single-unders, 20kg OHS, jumping chest-to-bar pull-ups (for both MU sets), 20-lb. DB snatches
Women perform single-unders, 15kg OHS, jumping chest-to-bar pull-ups (for both MU sets), 10-lb. DB snatches
