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