Workout 18.1 Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks 14 / 12-cal. row Men use 50-lb. dumbbell Women use 35-lb. dumbbell

Weightlifting (Split Jerk) Build a Heavy rep in 5 sets 2’/Set Metcon (Reps) 4 x 3′ AMRAP *12 DB Snatch @ 22/15 *10 T2B Max Burpee Box Jumps @60/50 Rest 90″/AMRAP   *+3 reps cada Amrap Anotar número total de BBJ

Weightlifting (Clean) Every 90″ x 5 Sets On the 0:00: 1 PCL On the 0:20: 1 HSqt CL On the 1:00: 1 Sqt CL 1:00-1:30 Cambiar peso R1: 60% R2: 70% R3: 75% R4: 80% R5: 85% Open 13.4 As Many Reps as Possible in 7 minutes 3 Clean-andJerks (135/95 lbs) 3 Toes-to-Bars 6 Clean-and-Jerks (135/95 lbs) 6 Toes-to-Bars 9 Clean-and-Jerks (135/95 lbs) 9 Toes-to-Bars 12 Clean-and-Jerks (135/95 lbs) 12

Skill RING MU *Si ya se tiene RMU: 12′ EMOM m1: 5-8 S. C2B-PU m2: 5-8 S. Ring Dips m3: 40″ DBall Bear Hold Open 12.4 As Many Reps as Possible in 12 minutes 150 Wall Balls (20/14lbs) 90 Double-Unders 30 Muscle-Ups If time permits, after finishing the muscle-ups, start over from wall balls. Open 12.4 was repeated as “Open 13.3”.

Metcon (Tiempo) KIPPING HSPU 15 HSPU rest 1′ 12 HSPU rest 45″ 9 HSPU rest 30″ 6 HSPU rest 15″ 3 HSPU Weightlifting (Deadlift) 5′ EMOM 5 DL @ 70-75% + 3 High Box jump Open 15.1 Complete As Many Rounds as Possible in 9 minutes 15 Toes-to-Bars 10 Deadlifts (115/75 lbs) 5 Snatches (115/75 lbs) Open 15.1 and 15.1A should be done together as follows: As soon as the

Gymnastics (Handstand Push-up) STRICT HSPU + Build a Heavy Rep of DL SNATCH GRIP R1: 10 Push ups + 5 reps R2: 5 Pike push ups + 3 reps R3: 60% of Max S.HSPU + 1-2 reps R4: 60% of Max S.HSPU + 1 heavy rep R5: 50% of Max S.HSPU + 1 heavy rep R6: 50% of Max S.HSPU + 1 heavy rep ADV: 1 Set of Max reps

Gymnastics (Chest-To-Bar Pull-up) STRICT C2B PU / OVER HEAD SQUAT R1: 10 RR + 5 reps R2: 5 PU + 3 reps R3: 60% of Max + 2 reps R4: 50% of Max + 1 Heavy rep R5: 50% of Max + 1 Heavy rep R6: 50% of Max + 1 Heavy rep Open 11.6 As Many Reps as Possible in 7 minutes 3 Thrusters(100/65 lbs) 3 Chest-to-Bar Pull-ups 6

Workout 17.5 10 rounds for time of: 9 thrusters 35 Double-unders Men use 43 kg Women use 29 kg * Con este Open WorkOut finalizamos esta temporada 2017, Descansar,  retomaremos el Lunes 10 de Abril.

Workout 17.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target