Saturday 03.10.2018

Warm Up – 15 mins total ( to be completed with 7-10 minutes rest before your heat)

  • General
    • 50 single unders
    • 50 double unders (or single)
  • Flexibility
    • Foam Roller
      • Calves
      • Adductors (inner thigh)
      • Thoracic spine (upper back)
    • Calf stretch
    • Couch stretch
    • Bottom of squat hold 1 min
    • 15 Air Squats
  • Specific Movement Prep
    • PVC Pipe
      • 10 Pass throughs
      • 10 Behind the neck wide grip presses
      • 10 Back Squats
      • 10 Overhead squats
    • Pull up Progression (on Rings or Bar)
      • 10 Turtle Giraffe
      • 10 Dynamic kips
      • 5 Pull ups
      • 3 Muscle ups
    • Metabolic Prep
      • 2 x Through
        • 30 Singles or Double unders
        • 5 OHS with empty bar
        • 1 Ring Muscle up or 3 pull ups
        • 6 Alternating DB Snatch
        • 1 Bar Muscle up
    • Rest 7-10 mins before workout

Friday 03.09.2018

We would like to make the earlier heats on Saturday Scaled heats and those Rx heats that may not get past the muscle ups.  Some things to consider before Saturday for Open Wod 18.3 before deciding if you will do the workout Scaled or Rx:

Can you do double unders?
Can you manage 20 OHS at the Rx load?  They don’t have to be perfect, can you get through them?
Can you do muscle ups OR pull ups? Do you get through the first two exercises and then stand there staring at the rings if you choose to do Rx?
Could you possibly get your first muscle up?

For the Rx’d division: (Ages 16-54)
Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches
For the Scaled division: (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

Wednesday 03.07.2018

Morning classes are on, and the plan right now is to be open all day as normal.  We will see how bad this storm is and make any decisions regarding the afternoon schedule tomorrow. Please keep an eye on the Facebook page and Facebook group tomorrow for any announcements.