18.3 Rope Skips, OHS, DB Snatch, COBPU

Tuesday, March 13, 2018

Aspire Fitness

10:20 AM

Warm-up

Rope skips, strict pull-ups, PVC OH Squats, all technical movements

18.3 Scaled

2 rounds for time of:
100 single-unders
20 overhead squats
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches
100 single-unders
12 chin-over-bar pull-ups

Men perform 45-lb. OHS, 35-lb. DB snatches

Time cap: 14 minutes

The Rx workout included 115# OHS, ring muscle-ups, bar muscle-ups, 50# DB snatches and Double unders.

The single unders were not bad.  They were taking me about 1 minute per round.  The OHS was tough and I broke it up into 2 sets of 10.  I did kipping pull-ups and could string together a couple each set before reverting to singles.  I was just exhausted for the DB snatches and was taking two breaths between each one.  In 14 minutes, I completed 1 round plus 95 reps or 561 reps.  Even if I had gotten back to the bar, I would have been lucky to get a rep.

Overall, it was a really good and challenging workout.  I wanted to do it on Sunday, but was battling a stomach bug.