Workout 16.3
7 Minute AMRAP:
10 Power Snatches 75/55
3 Bar Muscle-Ups
Scaled
10 Power Snatches 45/35
5 Jumping C2B
Masters
10 Power Snatches 65/45
5 C2B Pull-Ups
ETC… as per Teens, Masters Scaled…
OR
7 Minute AMRAP:
12 Alternating Dumbbell Power Snatches 50/35 RX+ 60/45 MRX 40/25
6 C2B RX+ 3 Ring/Bar Muscle-Ups MRX 6 Pull-ups
Compare to January 20, 2018.
Rest 5 minutes, then:
7 Minute AMRAP:
50 Double-unders
10 OHS 135/95# MRX 95/65#
*Athletes choice on WOD to start with*
OHS:
7@75; 5@95; 3@115; 1@135
*
WOD 1: AMRAP – 50 DUs & 10 OHS (135)
2 rounds
WOD2: AMRAP – 10 power snatches (75) & 5 C2B
4 rounds + 3 C2B
OHS: 135-155-175-195
WOD 1 (DUs/135OHS): 3 rds
WOD 2 (75 PS/ 5 C2B): 5 + 2
OHS: 135-155-185-205
Wod RX #1 (DUs/135OHS): 3+ 50 DUs
Wod RX #2 (75 PS/ MUs): 5 + 2PS
OHS 5@85 3@95 2@105 1@115 (from the ground except 115)
WOD 3+12
25 drag rope DUs
10 85# OHS
WOD 4+16
12 alt DB snatch 35#
6 pull-ups
Strength
125-165-185-225
WOD #1 scaled with burpee C2B
3 rounds 2 snatches
WOD with Dubs RX’d
3 rounds
OHS
7@135
5@165
3@205
1@235
Wod RX
1. 5+25 dubs
2. 5+10 snatch
WOD 1 w/45#, jumping plu
3 rds + 10 snatches
WOD 2 w/45#, single unders
3 rds + 50 singles
OHS from the floor-
7@115,5@135,3@155,1@185
Wod 1 (single leg JR, 135# OHS)
3+1 OHS
Wod 2 Rx’d
5 rounds
*MU’s unbroken
OH Squats
75-95-115-115
—
Wod – 16.3 – Rx’d
5 rounds + 1 Bar MU (76 reps – definitely NOT a pr)
Wod – dubs/OHS – MRx’d weight / subbed 10cal bike for dubs
3 rounds + 10 cals
OHS: 135-165-185-205
WOD 1 RX: 5 + 5 PS
WOD 2 RX: 3 + 50 dubs
Strength:
7@165
4@195 ouch
1@225 ouch ouch
0@255
16.3 rx
4+11
Wod 2 rx
3+16
16.3: 5/5 and unbroken MU
WOD2: all rounds 25/25/5/5
OHS-
65-80-95-105
DB snatch/C2B – 4+12
DU/OHS(75#) – 2+55
Strength & Conditioning:
E3MOM – 4rds
-5 OHS (95#)
-5 Bar Facing Burpees
-2 Ring MU’s
-10 cals on bike
…almost bit off more than I could chew on that one
WOD 1: Power Snatch & Ring MU’s – Rx
3rds + 9
WOD 2: DU’s & OHS (95#)
3rds + 53
great class – thanks breck!!
Garage
Wod from last Saturday mod
2 k bike
30 DL @75#
2 k bike
30 hang Clean
2 k bike
30 Front squat
2 k bike
30 thrusters
= 18:30
OHS (All squat snatched into)
7@165#
5@185#
Failed@195#
WOD
As Rx’d
1. 7 Rounds + 9 Power Snatch
2: 3 Rounds + 50 DU’s
WOD 1
10 HPS instead of PS + 3 bar MU
6 + 8 OHS
WOD 2 mrx
4 + 10 DU
Strength: OHS
7@75, 5@95, 3@115, 1@135
WOD 1: 50 dubs/ 10 OHS
3 rounds
(1.5 rounds w/ 115#, 1.5 rounds w/ 95#)
WOD 2 Rx: 10 PS/ 3 BMU
6 rounds
Ohs (Snatched from floor)
7@185 5@205 3@215
1 Squat Snatch @225
Verified through steph I needed to snatch them stand up and then OHS
Completed 1@225
16.3 RXD
7 Rounds + 1 PS
——-
10 Cal Bike
10 OHS
4 Rounds even
OHS from the ground to 165
WODs rx
Dubs/OHS – 3.5
PS/BarMU – 3.5
OHS
95,115,135,165,185
WOD Rx-
MU round – 4 even
Doubles round – 2+50 doubles
OHS
95-110-120-130
WOD Rx
4 + 10 Power Snatch
Got 2 BMUs linked the first round the. The last 2 rounds linked all 3 BMUs! Pretty stoked on that
WOD 2 Rx
3 + 50 DUs
Got one set of DUs unbroken
KP Summer Abs