WODs

"Open 18.3"

Context: Competition – Have a good plan for pacing to get your best scoreD

Skill Practice Warm Up: Spend 6 minutes doing 3 sets of 3-5 ‘ring outs’ (think of an ‘ab wheel’ on the rings).S

Metabolic Conditioning: “Open 18.3“ – (Scaled or “Health”)

AMRAP in 14 min or 2 RFT

100 Double Unders (Health: 100 singles)

20 Overhead Squats (Health: 45#/55#, Athletic: 55#/80#, Performance: 80#/115#) or 30 single arm db OHS -alternate as desired- (15lb/30lb*/45lb)

100 Double Unders (Health: 100 singles)

12 Muscle-ups (Health: pull up, Athletic: 12 pull up or assisted pull up + 12 strict ring dip, Performance: Muscle up)

100 Double Unders (Health: 100 singles)

20 Dumbbell Snatches (Health: 15#/25#, Athletic: 25#/35#, Performance: 35#/50#)

100 Double Unders (Health: 100 singles)

12 Bar Muscle-ups (Health: pull up, Athletic: 12 pull up or assisted pull up + 12 strict ring dip, Performance: Muscle up)

Scaling Guide (Performance): Women: 220 reps – 500 reps. Men: 220 reps – 600 reps.C

Coaching Tips: Get through the double unders at a good pace, but do not go so fast you get sloppy and waste energy. Try to break up the overhead squats by resting the bar on your back and avoid putting it down if you can. Slow down a bit on the second set of double unders so you will be more ‘fresh’ for the muscle ups (or pull up/ring dip combo). Speed up again on the double unders so you’ll have more time do the db snatches. Use your hips on everything to save your shoulders from doing extra work (you’ll need them for all of the double unders)!

Optional ‘Cash Out’ or Hypertrophy: 200m run or 1/4 mile airdyne, accumulate 60s per side side plank, 200m run or 1/4 mile airdyne, for time, OR 3 sets of 15 banded face pulls in a super set with 12 Bulgarian split squats