Option 1: If you are one and done and/or are repeating the workout on Monday then complete todays training session.
Option 2: If you are repeating the workout on Sunday then take today as a full rest day.
A.
35-49:
As many rounds and reps as possible in 30 minutes:
Row 750 Meters
Heavy Sandbag Squats x 10 reps
Strict Handstand Push-Ups x 10 reps
GHD Sit-Ups x 10 reps
Assault Bike x 25/20 cals
50-54:
As many rounds and reps as possible in 30 minutes:
Row 750 Meters
Heavy Sandbag Squats x 10 reps
Strict Handstand Push-Ups x 5 reps
GHD Sit-Ups x 10 reps
Assault Bike x 25/20 cals
55+:
As many rounds and reps as possible in 30 minutes:
Row 750 Meters
Heavy Sandbag Squats x 10 reps
Seated DB Press x 10 reps (choose a weight that is challenging to press by reps 8-10)
GHD Sit-Ups x 6 reps
Assault Bike x 20/15 cals
Note:
The weight for the Heavy Sandbag Squats are left to the discretion of the athlete. Heavy means that reps 8-10 will be challenging to complete but all 10 reps should be performed unbroken. The goal of todays session is to move for 40 minutes at an intensity relative to how your body is feeling. If you feel pretty beat up then take the 40 minutes at a slower pace; if you feel like you’ve recovered well from 18.3 then take this at a more intensive pace.
B.
Three sets of:
Good Mornings x 6-8 reps @ 3011
Rest 60 seconds
Bottoms-Up Kettlebell Carry x 20 meters each arm
Rest 60 seconds
C.
Every minute, on the minute, for 6 minutes:
Strict Pull-Ups x 3-5 reps
Followed by …
One set of:
Reverse Snow Angels
x 20 reps
4+150. Didn’t go very fast but got it done
Joined in the Saturday morning class at CF AllStar.
Partner workout, alternate rounds, for 5 rounds each:
Sprint 400m
12 Thrusters (95/65#)
12 T2B
Each round took 2:20-2:30, rest was approximately 3:00
Calves (especially right one) tight after 18.3!
A. 7 hspu into the 4th round… took this nice and easy.
B. Done
C. 5 across
A. Did about 3 1/2 rounds. Good workout for today.
B. KB Reverse Lunges and Bottoms Up Carry- done
C. Done
18.3 yesterday
Got thru 8 BMU. so 460.
Seeing that RMU’s have been horrible lately, I guess this is ok. Singles and missed one.
All 4 rounds of DU’s were unbroken.
OHS and snatches as well.
That is awesome Stephanie!!!
18.3 was the wod I feared coming off a shoulder injury. Goal was to get through the ring MU without forcing one and injuring it again, and I accomplished that. I was at the rings for what seemed like an eternity though doing a few doubles and then all slow singles – but i move on with my shoulder still in tact. Wound up with 352 – best I have I think at this phase in recovery. On to 18.4.
That is major Joe, congrats!!
Thanks Nichole!
Well I am not completely recovered from my food poisoning from Thursday. I am able to hold down food but my energy levels feel low. I found on Friday that I need to be in New York all week next week and need to take a flight out on Sunday so we can start our meetings on Monday morning. So I needed to perform 18.3 this morning. 453 reps or 1 BMU. On a more exciting note I was also able to coach my wife to her 1st MU in a wod so she was able to get a score… Read more »
Oh so sorry to hear that Dean – I can’t imagine how double unders felt after food poisoning! Tell your wife congratulations for me!
Thanks Nichole! Yes, there were probably at least a 100 other things that I would have rather had been doing then 400 du but I got them done and I am glad that is it over. My wife said thank you! She is still beaming with her accomplishment.
40-44.
4 rds. For some reason I done 30 Cal on the AAB each rd ? ?.
Oh no!
4 full rounds and 376m row – used 80kg sandbag and it as f’ing heavy!
That is a heavy sandbag!
You said ‘heavy’! It’s actually x4 20kg bags in a sack. I’m resting tomorrow. Totally broken…
Hope you had a nice rest day Rob!
30 or 40m?
do it 35 minutes
Oops – forgot to change the notes. Should be 30 minutes but 40 minutes is totally fine!