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Monday

11
Mar

Monday

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

Time cap: 14 minutes

or

5/3/1 of 3/12/18
*De-load week*
*During last week if your last set of 95% was difficult please allow yourself adequate recovery this week. If this was the case option 1 should be the route you take during the de-load.
-Two options depending on individuals needs.
-Option 1 low intensity
5@50%,5@60%,5@70%
-Option 2 medium intensity
10@50%,8@60%,6@70%

Monday
-Press
Option 1 or 2 then
-Press
3-5 sets of 10 at 40%
-Strict pull ups
3-5 sets of 10 reps
WOD
For Time:21-18-15-12-9-6-3
Calorie Row
Kettlebell Swings (53/35)

 

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