A.
Three sets of:
30 Second L-Sit Hold
Rest 30 seconds
30 Seconds of Push Ups
Rest 30 seconds
30 seconds of Toes to Bar
Rest 90 seconds

B.
Back Squat
*Set 1 – 5 reps
*Set 2 – 3 reps
*Set 3 – 1 rep
*Set 4 – 5 reps
*Set 5 – 3 reps
*Set 6 – 1 rep
Rest 2-3 minutes between sets.

*Choose the loads based on feel, but these should be heavy!

C.
Every 12 Minutes, for 36 Minutes (3 sets) of:
5 Power Cleans (185/125 lbs)
10 Front Squats (185/125 lbs)
15 Deadlifts (185/125 lbs)
20 Chest-to-Bar Pull-Ups
25/18 Calorie Assault Bike

D.
Four sets of:
Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111
Rest 30 seconds
Banded Face Pulls x 30 reps @ 2010
Rest as needed

  • Tine Ch Hanøy

    A : done
    B : tomorrow
    C : team wod : 30 min min : run – Burpees – wall balls
    D : done

  • Dijar Ismail

    A – Done
    B – Done up to 90%
    C – Done rx
    4:30/ 4:25/ 4:45
    D – Done

  • Anthony Oriotti

    A. Done

    B. [email protected] [email protected] [email protected]
    [email protected] [email protected] [email protected]

    C. Did 3 rounds
    5 PC + 10 FS + 20 UB c2B with 60kgs barbell

    Hard breathing

    D. Done

    E. 3 sets
    12 KB biceps curl with 24kgs
    30 triceps banded pushdown

  • Isaac McLean

    18.3 = 675 RX, I want 700 reps so gunna give it a go on Monday again.
    Double under – some sets unbroken, some ended up break 1-3 max
    Overhead squats – unbroken
    Ring – 4/4/4
    DB Snatch – unbroken
    Bar – 6/4/2

  • Catherine Lachow

    A. Done
    B. 5×155,3×165,1×185
    5×185,3×195,1×205
    C. Changed to partner workout. Partners with Syd! You go, I go at 115#. 20 push ups instead of C2B.

  • Zach Davis

    A. Done as warmup.
    B. 300/325/345-325/355/400.
    C. Done on 10 minute interval row cals no bike-3:35-3:32-3:42.
    D. Done 70 lb on barbell. Thin red band for face pulls.

  • Bronco

    A. Done
    B. 275/295/315/295/315/335#
    C. 4:48/4:15/5:03 rx
    D. Done

  • Sydnee Percival

    A. Warmup done
    B. 184/205/215/205/215/230
    C. Turned into a partner workout, 3RFT took Cat and I about 23:30
    D. Done

  • Marc L

    A) done( lsit 15-20 sec,pushups 20-25,ttb15)
    B)130/140/150
    140/150/155
    C) 3:33/3:23 unbroken allout on the bike and died /4:44
    D) 70kg

  • Victoria Currens

    A. Done
    B. 165/185/205/165/185/210
    C. 3:47, 4:04, 4:14 (Back hurt so I changed the front squats to BFB- Didn’t realize how tired I was from 18.3 until I started this)
    D. Done

    • Tino Marini

      Continue to be smart and adjust accordingly after the Open workouts. Look after those calves!

  • John Foster

    A) Hanging L Sit = :10 x 3.
    Push Ups = 20 / 23 / 24.
    TTB = 13 / 13 / 13.

    B) Back Squat = 250lbs x 5 / 275lbs x 3 / 300lbs x 1 / 275lbs x 5 / 300lbs x 3 / 325lbs.

    C) Every 12:00 For 36:00 = 5:24 / 5:44 / 7:07. This was fun. Sold it out every round.

    D) Supinated Bent Over Row = 65lbs x 8 / 85lbs x 8 / 105lbs x 8 / 125lbs x 8.
    Face Pulls = Red Band x 30 x 4. These burned.

  • Bryan babbitt

    A) 285,335,355
    305,354,375,395
    B) every 10 min
    3:34,3:20,3:04

  • Megan Markee

    A and D and the bike

    Was surprised to be so torn up from 18.3!

  • Tim Coffield

    A. Done L sit 15-30 sec
    Hrpu 13 12 12
    V-ups 15 15 15
    B. [email protected] [email protected] [email protected]
    [email protected] [email protected] [email protected]
    325 was a 3rep PR happy with that
    345 (95%) felt solid
    C. 5:36 5:29 5:26 every 10min
    Happy to get all the front squats ub
    D. Rows @ 155, face pulls with red band
    Good workout!

    • Tino Marini

      Solid work Tim! Legs are looking strong!

  • Brooke Fusco

    18.3 today
    574 reps Rx (10 OHS in 2nd round)

    Kinda bummed about this. Fell short of my goal of 600 reps. Going to think things over and might redo on Monday. I know I can be better.

    • Tino Marini

      Trust your fitness! Don’t be scared to make it hurt a little!

  • Bruno Brousmiche

    A. Done 3x10sec L-Sit
    21 / 20 / 17 Push up
    19 / 19 / 15 T2B

    B. 140kg / 150 / 157,5kg
    150kg / 157,5 / 167,5kg
    PR on 3RM and 5RM

    C. 6’03 / 6’20 / 7’04

    D. Done 85kg 8reps

  • Korey William Harris

    Only did the squats for today…

    B) 225/265/285/245/285/305

  • Lyman Dickinson

    A.m. 1k row then 10 rounds 250 row 15 wall balls
    P.m.
    A. Done
    B. Squats 275/305/335. 295/325/365
    C. Done UB sub 5 minutes each round no AB did 25 burpees. FS were a grind!
    E. Done

  • Goran Grbic

    C. 3:22, 4:12, 4:05
    Second round sub assault with ski erg, that was brutal. Third round row.

  • Darin Kaiser

    A. :30 l-sit, 28, 19
    :30 tuck knee, 24, 19
    :30 tuck knee 21, 14
    B. 300, 315, 335, 315, 335×1, 335×1
    C. 4:42, 5:30, 6:30
    D. 45lb DBs x 15, red bandx30
    Smoked!

  • Trine Petersen

    A: Done
    B: Front squats. Up to 70kg
    C: Done rx. 4:39, 5:01, 5:29
    D. Done

  • Michael Patarino

    Will the new cycle of the comp blog start after the open?

  • Blake Forcier

    A. Third set really burned!
    B. 230-260-275 245-275-315
    C. 6ish-630ish-7:44
    D. 135-145-155-175