3-9-18 Open 18.3

. Primer
4 Rounds:
10 Box Jump Over
10 Empty Bar Overhead Squats
10 Calorie Row
2 Muscle-ups (Alternate rounds between ring and bar)

2. 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 Snatch, Women perform 80-lb OHS, 35-lb DB Snatch
Time cap: 14 minutes

Total: 584
1 round plus 20 dus
Dus were 100, 82-18, then 50ish til last 2 sets we're choppy. I'm happy, not sure I could be less choppy that deep in the WOD.
Muscle Ups all 4s.
Ohs 10-10
Db snatch 10-10

3-8-18

3. Met-Con
AMRAP 20 Minutes
100′ Farmer’s Carry 50/35lbs
50 Double Unders
20 kbs 53#
15/10 Calorie Bike

R: 6+1 dus

One set of ub dus. Rest ub.

3-6-18

1. Warm-up
AMRAP 4 Minutes
40 Wallballs 20/14lbs
15 Lateral Burpees over Rower
Row with remaining time

433m in 1:30.
WB ub in 1:21
Burpees ub in 0:54

3. Met-Con
3 Rounds:
Run 200m
12 Kettlebell Swings 70/53lbs
12 Chest to Bar

Time: 6:49 ub

3-4-18 18.2/2a

Open 18.2
12 min amrap
1 to 10
Db front squat 50# ea
Bar facing burpee

Time: 7:23
Shaved 1:22 off time. Burpees far more efficient

Lift: missed 205, legs were SO DEAD. Hit 185. Hit 205 at buzzer.