11
Mar
WOD 3/9
Hamstring/Shoulder04
Run 400m/Row 500m/Bike 2 min
Crab Walk
Frankensteins
Reverse Lunge OH Reach
Straight Leg Bear Crawl
15e S/L Glute Bridges
15 Bar Kips
Crab Walk
Frankensteins
Reverse Lunge OH Reach
Straight Leg Bear Crawl
15e S/L Glute Bridges
15 Bar Kips
Accessory
4 sets NOT FOR TIME:
8 each Single Leg RDL’s
8 each Single Arm Russian KB Swings
8 Foam Roller Hamstring Curls
8 each KB Goblet Split Squats
8 each Single Leg RDL’s
8 each Single Arm Russian KB Swings
8 Foam Roller Hamstring Curls
8 each KB Goblet Split Squats
Cross Training Games Open 18.3 (Ages 16-54) (Time)
2 rounds for time of:
100 double-unders
20 overhead squats 115/80 lb
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 50/35 lb
100 double-unders
12 bar muscle-ups
Time cap: 14 minutes
Cross Training Games Open 18.3 Scaled (Ages 16-54) (Time)
2 rounds for time of:
100 single-unders
20 overhead squats 45/35 lb
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches 35/20 lb
100 single-unders
12 chin-over-bar pull-ups
Time cap: 14 minutes
Recovery
Cooldown
Shoulders, calves
Shoulders, calves