WOD Explorer

Workout 18.3 2 rounds for time of: 100 double-unders 20 overhead squats 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 100 double-unders 12 bar muscle-ups Men perform 115-lb. OHS, 50-lb. DB snatches Time cap: 14 minutes

Workout 18.3 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

Prior to 8:00, complete: 3 rounds of:     6 jumping chin-over-bar pull-ups     6 squat snatches, 45 lb. Then, 3 rounds of:     7 jumping chin-over-bar pull-ups     5 squat snatches, 75 lb. *Prior to 12:00, complete 3 rounds of:     8 jumping chin-over-bar pull-ups     4 squat snatches, 95 lb. *Prior to 16:00, complete 3 rounds of:     9 jumping chin-over-bar pull-ups     3 squat snatches, 115 lb. *Prior to 20:00, complete 3 rounds of:     10 jumping chin-over-bar pull-ups     2 squat snatches, 135 lb. Prior to 24:00, complete 3 rounds of:     11 jumping chin-over-bar pull-ups     1 squat snatch, 155 lb. *If all reps are completed, time cap extends by 4 minutes. Note: Squat snatches or power snatches with overhead squats permitted.

Every 3 minutes for as long as possible complete: From 0:00-3:00    2 rounds of:    10 overhead squats (95 / 65 lb.)    10 chest-to-bar pull-ups From 3:00-6:00    2 rounds of:    12 overhead squats (95 / 65 lb.)    12 chest-to-bar pull-ups From 6:00-9:00    2 rounds of:    14 overhead squats (95 / 65 lb.)    14 chest-to-bar pull-ups Etc., following same pattern until you fail to complete both rounds

Every 3 minutes for as long as possible complete: From 0:00-3:00    2 rounds of:    10 overhead squats    10 chest-to-bar pull-ups From 3:00-6:00    2 rounds of:    12 overhead squats    12 chest-to-bar pull-ups From 6:00-9:00    2 rounds of:    14 overhead squats    14 chest-to-bar pull-ups Etc., following same pattern until you fail to complete both rounds MEN - includes Masters Men up to 54 years old 95-lb. overhead squats Chest-to-bar pull-ups WOMEN - includes Masters Women up to 54 years old 65-lb. overhead squats Chest-to-bar pull-ups MASTERS MEN - includes Masters Men 55+ 65-lb. overhead squats Chin-over-bar pull-ups MASTERS WOMEN - includes Masters Women 55+ 45-lb. overhead squats Jumping chest-to-bar pull-ups

MEN - includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 30 Overhead squats (120lbs / 55kg) 10 Muscle-ups  WOMEN - includes Masters Women up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 30 Overhead squats (90lbs / 40kg) 10 Muscle-ups  MASTERS MEN - includes Masters Men 55+ Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 30 Overhead squats (110lbs / 50kg) 10 Muscle-ups  MASTERS WOMEN - includes Masters Women 55+ Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 30 Overhead squats (75lbs / 35kg) 10 Muscle-ups