Workout will go off in 15 min intervals!

18.4

Diane

21-15-9 reps of:

Deadlifts, 225 lb. / 155 lb.

Handstand push-ups

Then,

21-15-9 reps of:

Deadlifts, 315 lb. / 205 lb.

50-ft. handstand walk after each set

Time cap: 9 minutes

A. Tabata Squats

B. Back Squats

C. MetCon

11 min AMRAP

100 MTN climbers

75 KB Swings 53/35

50 wallballs 20/14

25 Pull-ups

A. Handstand Holds

B. Push Press

C. MetCon

4 rounds

250 m run

10 Clean and Jerks 95/65

5 OTB burpees

A. Pull-ups

B. Clean DL + Clean

2(50,55,60,65,70,75)

C. MetCon

3 rounds

50 sit-ups

25 HSPUs

15 min cap

A. 2 Power Cleans + Jerk

15 min EMOM – build weight every 3 sets

B. MetCon

EMOM for 10 minutes (do both movements in the minute)

8 Power Snatch 95/65lbs

16 Air Squats

Hey Guys! 18.3 will have the same 20 min block format as the other open wods! Get ready!

18.3

2 rounds

100 double unders

20 OHS 115/80

100 double unders

12 ring muscle ups

100 double unders

20 DB Snatch 50/35

100 double unders

12 bar muscle ups

14 min cap!

A. Core

B. Bench Press

C. MetCon

8 min AMRAP

20 Lunges

15 pull-ups

10 Push Press 115/75

A. Strict pull-ups

B. Deadlift

C. MetCon

3 rounds

25 wallballs 20/14

10 power Cleans 135/95

Scaled: 115/75

Scale up: 155/105

A. Core

B. Push Press

1×10@50%

1×8@60%

1×6@65%

5×5@75%

C. MetCon

800 m run

100 double unders

45 toes to bar

15 devil presses 35/20

16 min cap