16.3

Monday March 7th, 2016 1. 16.2 Redo Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of: 25 toes-to-bars 50 double-unders 15 squat cleans* Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes. *1st round, 15 reps at 135 / 85 lb. 2nd round, 13 reps, 185 / 115 lb. 3rd round, 11 reps, 225 / 145 lb. 4th round, 9 reps, 275 / 175 lb. 5th round, 7 reps, 315 / 205 lb. 341 reps / tie break time 13:11 2. Accessory: 3 rounds 7 Thrusters Dumbbells #70's 21,18,15 GHD Sit-ups 10 GHD Raises Tuesday March 8th, 2016 1. 3 Rounds For Time: 5 muscle ups 10 snatches #135 15 calories Assault Bike 9:35 2. 30's HS walk into 6 kipping HSPU (6 sets) 3. 750m row x3, 1 min rest b/t rounds 2:46, 2:56, 2:52 Wednesday March 9th, 2016 1. Build up to a heavy power clean | #260 2. 5 sets of 3 Front Squats (from the floor) + split jerk | #205,225,235,245,265 3. Build up to a heavy triple Push Jerk Behind the Neck | #225 4. Accessory 3x10 each arm, 1 arm DB Bent Row | Reverse Hypers #190 3x12 5. 4 Rounds of EMOM (every minute on the minute) 15 calories Row 15 Wall Ball Shots 15 Sumo Deadlift to Highpull #95 15 Push Press #95 Thursday March 10th, 2016 Rest Day - ROMWOD.com Friday March 11th, 2016 1. warm up with triples OHS #135-185 2. 16.3 Open WOD 7 Minute AMRAP 10 snatches #75 3 Bar Muscle Ups | 8 Rounds + 6 reps = 110 reps 3. Superset 5 rounds Snatch Grip Deficit Deadlift x3 #215 pause just off floor 3 seconds Strict HSPU x10 4. Superset 2 Rounds 15 strict ring dips 25 ghd sit-ups Saturday March 12th, 2016 Had 20 minutes on a lunch break: 1. Low hang full snatch Doubles: #55,75,105,125,135,155,175 Singles: 195,185,185,185 2. High bar back squat singles every :30 for 10 reps #315