Workout 16.4
13-min. AMRAP: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups M 225 lb. / 20-lb. ball F 155 lb. / 14-lb. ball
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Thursday, March 17
Skill - Ring Push-ups Partner WOD - 3 RFT 800m run 20 Tire Flips 800m row 20 T2B ****split everything Wednesday, March 1
Strength - Bench Press WU 3@70% 3@80% 3@90% WOD - 10 RFT 3 HSPU 6 Deadlift 225/155# 100m run L2 3 HSPU (1 Mat) 6 Deadlift 155/105 100m run L1 3 Mod HSPU 6 Deadlift 105/55 100m run Tuesday, March 15
Skill - Pistols WOD - For Time (20) Rx 21 Thrusters 115/75 21 Cal row 3 Rope Climb 15 Thrusters 15 Cal row 3 Rope Climb 9 Thrusters 9 Cal row 3 Rope Climb L2 21 Thrusters 95/55 21 Cal row 1 Rope Climb 15 Thrusters 15 Cal row 1 Rope Climb 9 Thrusters 9 Cal row 1 Rope Climb L1 21 Thrusters 75/35 21 Cal row 3 Rope Pulls/1 KRC 15 Thrusters 15 Cal row 3 Rope Pulls/1 KRC 9 Thrusters 9 Cal row 3 Rope Pulls/1KRC Monday, March 14
Strength - Back Squat (90% of 1RM) WU 3@70% 3@80% 3@90% WOD - 15 Min AmRap Rx 15 Box Jumps 24, 12 HPC 115/75 9 C2BPU L2 15 Box Jumps 20" 12 HPC 95/55# 9 PU L1 15 Box Jumps 12" 12 HPC 75/35# 9 Jump PU Friday, March 11 WOD - Open 16.3 7 Min AmRap Rx 10 Power Snatch 75/55 3 Bar Muscle Ups Scaled 10 Power Snatch 5 Jumping C2BPU Thursday, March 10
SKILL - OPEN GOAT WORK ;) WOD - Ladder Down 10.9.8.7.6.5.4.3.2.1 Rx OHS 95/65 Burpee Box Jump Overs 24" Wall Balls 20/16# MBSU 20/26# L2 OHS 75/45 Burpee Box Jump Overs 20" Wall Balls 16/14# MBSU 16/14# L1 OHS 55/25 Burpee Box Jump Overs 12" Wall Balls 14/10# MBSU 14/10# Wednesday, March 9 Strength - Deadlift (90% of new 1RM) WU 5@65% 5@75% 5+@85% WOD - 5RFT Rx 12 Deadlifts 155/115 9 Ring Dips 6 Jerks L2 12 Deadlifts 115/75 9 Banded Ring Dips (orange/red) 6 Jerks L1 12 Deadlifts 75/35 9 Tricep Dips 6 Jerks Tuesday, March 8 Skill - Rope Climb WOD - 20 min AmRap 5 Ring Muscle Ups 10 HSPU 20 Pistols (alt) 5 Banded Muscle Ups 10 HSPU (1 Mat) 20 Plate Pistols 5 Ring Rows 10 Mod HSPU 20 Mod Pistols Monday, March 7 Strength - Press (90% of new 1RM) WU 5@65% 5@75% 5+@85% WOD -# based off Snatch 1RM Buyin 1 Min - 12 burpee 3 Min EMOM - (5 Reps) Hang Power Snatch (70%) 2 Min Rest (add weight) 3 Min EMOM - (3 Reps) Power Snatch (80%) 2 Min Rest (add weight) 3 Min EMOM (1 Rep) Squat Snatch (90%) Buyout 1 Min - 12 burpee |
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