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Friday 3/9/2018

Warmup:

500 m row

Mobility:

CS/Dynamic stretch

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 Teenagers 14-15: Boys perform 75-lb. OHS, 35-lb. DB snatches Girls perform 55-lb. OHS, 20-lb. DB snatches Scaled Teenagers 14-15: Boys perform single-unders, 45-lb. OHS, chin-over-bar pull-ups  (for both MU sets), 20-lb. DB snatches Girls perform single-unders, 35-lb. OHS, chin-over-bar pull-ups  (for both MU sets), 10-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 Scaled Masters 55+: Men perform single-unders, 45-lb. OHS, jumping chest-to-bar pull-ups (for both MU sets), 20-lb. DB snatches Women perform single-unders, 35-lb. OHS, jumping chest-to-bar pull-ups (for both MU sets), 10-lb. DB snatches
NOTES This workout begins with the barbell and dumbbell on the floor, and the athlete standing tall with a jump rope in hand. After the call of “3, 2, 1 … go,” the athlete will have 14 minutes to complete 2 rounds of 100 double-unders, 20 overhead squats, 100 doubleunders, 12 ring muscle-ups, 100 double-unders, 20 dumbbell snatches, 100 double-unders and 12 bar muscle-ups. This workout is over when the athlete completes all the required work prior to 14 minutes or the 14-minute time cap expires. The athlete’s score is the time it takes to complete the workout or the number of repetitions completed up to the cutoff time.
TIEBREAK This workout includes a tiebreak. If all 928 reps are completed prior to the 14-minute time cap, your score will be your total time, and there will be no tiebreaker. However, if you are not able to complete the entire workout in the allotted time, a tiebreaker will be factored into your final score. During the workout, be sure to note your time at the end of every set of 100 double-unders. When you submit your score, there will be a space for your final rep count and an additional field for you to enter the elapsed time at which you completed your last full set of double-unders. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher. Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

 

 

Earlier Event: March 8
Thursday 3/8/2018
Later Event: March 10
Saturday 3/10/2018