16.4
Monday March 14th, 2016
1. 16.3 Redo | 108 reps
2. OHS Doubles #225-255
3. For time:
20 Dumbbell Power Snatch 100/70
30 Hand-Release Pushups
40 GHDSU
10 Dumbbell Power Snatch 100/70
20 Hand-Release Pushups
30 GHDSU | 8:33
Tuesday March 15th, 2016
1. Conditioning
3 RFT:
15 Thrusters, 95/65
60 Double Unders | 3:45
2. Conditioning
4 RFT:
5 Deads, 315/225
10 Bar Facing Burpees
15 C2B Pull ups
1 minute rest between Rounds | 7:10 total time
3. Accessory:
Snatch grip deadlift deficit 5x3 #195-225
HS HOLDS 5 Sets
Wednesday March 16th, 2016
1. EMOM x 10 Hang Power Clean & Jerk #225
2. Box Squats with Pause on Box 5x3 #305
3. 2 Rounds:
Row :90 seconds for calories :30 max effort
Rest 1 minute b/t rounds
Thrusters #135 7, 6 reps
Wall Ball Shots #30 ball 10' target 8, 11 reps
Kipping HSPU 12, 15 reps
4. 500m sled pull #90
Thursday March 17th, 2016 | REST DAY
Friday March 18th, 2016
OPEN 16.4
13-min. AMRAP:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups
M 225 lb. / 20-lb. ball | 239 REPS
Saturday March 19th, 2016
"Deck of Pain" 52 playing cards, go through entire deck:
Hearts = Wall Ball Shots x2 of the number
Diamonds = Thrusters #95
Spades = Burpees
Clubs = 'K' Crunches