Tuesday, March 23, 2021

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*

22 thoughts on “Tuesday, March 23, 2021”

  1. Jeremy Fullingim

    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

  2. Jessica Van De Wiele

    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

  3. Strength
    125-165-185-225
    WOD #1 scaled with burpee C2B
    3 rounds 2 snatches
    WOD with Dubs RX’d
    3 rounds

  4. 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

  5. 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

  6. 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!!

  7. 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

  8. 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

  9. Chadwick Warren

    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

  10. 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

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