Strength
Back Squat – 6×3 @ 85-90%
Conditioning
For Time
21 Thrusters 135/95#
12 Ring Muscle-ups
15 Thrusters
9 Ring Muscle-ups
9 Thrusters
6 Ring Muscle-ups
6 Thrusters
3 Ring Muscle-ups
3 Thrusters
1 Ring Muscle-up
WOD Notes: TD = 9-16 minutes. Sub GI Janes (15/12/9/6/3 by round) or you may scale number of reps for MU. Thrusters should be heavier than the normal open weights 95/65#. Should be able to do each round in 2 sets or less.
Strength
Front Squat – 5×6 @ 70-82%
—Start at 70%. Last set should be around 82%
Conditioning
Make-up/Skill Day!
Announcement
Open WOD 16.4 has been announced! There will be a few of us doing it tomorrow night from 4-7pm, so feel free to stop by to cheer everyone on! We will run heats every 20 minutes starting at 9am on Saturday. Please let me know what time you’d like to go 9, 9:20, 9:40, 10, 10:20, 10:40, 11. If the prescribed deadlift is close to your max, we are asking you to scale the weight since 55 reps would get too dangerous at that high of a percentage of your max.
“Open WOD 16.4”
13 Min AMRAP
55 Deadlifts 225/155#
55 Wall Balls 20/14#
55 Cal Row
55 HSPU
Henry & Tony getting intimate during 16.4
Strength
Snatch – 20 For Time @ 75%
—Full snatch is preferred but you may power if mobility is limited. Focus on a good setup each rep.
Conditioning
3 Rounds For Time
10 Ring Muscle-ups (sub: 15 GI Janes)
20 DB Snatches (alternating) 70/45#
30 Box Jump Overs 24/20″
WOD Notes: TD = 10-17 minutes. You may scale reps on the MU to 5-7 if 10 will take over 2 minutes. DB snatches should be light to where you can cycle through them quickly. Try to use a lower box and jump instead of doing step-ups on a higher box. 
Strength
Clean n Jerk – 20 reps for time @ 75%
—Must be full clean n jerk. Goal is to be sub 10 min.
Conditioning
15 Min AMRAP
40 Cal Row
30 Wall Balls 30/20#
15 HSPU
WOD Notes: TD = 3-4 rounds. You may go lighter if you want to, since it will most likely be 20/14# in the Open. You may kip HSPU and there’s no deficit. HSPU scale = 15 shoulder to overhead 135/95# barbell (should be able to do unbroken).
Stacey T – T2B during 16.2
Strength
Bench Press – 5×6 @ 80% (should be heavy for 6 reps)
Conditioning
4 Rounds For Time
10 Deadlift 275/175#
15 C2B Pull-ups
400m Run
WOD Notes: TD = 10-17 minutes. DL = 60% of 1RM (touch n go most of the reps). You may scale C2B to chin over bar if necessary or the # of reps to 10-12. You may sub 400m run for 500m row.
Strength
Back Squat – 5×6 @ 70-82%
—start at 70%. Last set should be around 82%.
Conditioning
27-21-15-9 reps for time:
Thruster 95/65#
Burpee Box Jumps 24/20″
WOD Notes: TD = 8-15 min (20 min time cap). Thrusters should be light to where you can go unbroken almost every round or break them up with minimal rest.
Reminder: There will be a bunch of athletes repeating 16.3 tomorrow during the evening classes, so don’t hesitate to cheer especially if they are on your team!
Tony judging Annette!
Strength
Front Squat – 4×8 @ 70-80%
—start at 70%. Last set should be around 80%.
Conditioning
Make-up/Skill Day!
Announcement
Open WOD 16.3 has been announced!
7 Min AMRAP
10 Snatches 75/55/35#
3 Bar Muscle-ups
—In order to go Rx’d on this workout, you must be able to do bar mu. If you are close to getting one, you can try the workout Rx’d, but it will only count if you can get a bar mu. Jumping C2B pull-ups is the scaling option for this workout. First heat goes off at 9am. We will run heats every 15 minutes until 11am. Please email me what time you’d like to go. 3.2.1…Rage!
Strength
Hang Snatch + Full Snatch – 5 sets @ 80-85%
—You may drop bar in between reps
Conditioning
5 Rounds For Time
6 Strict C2B Pull-ups
8 Power Snatches 135/95#
40 Double Unders
WOD Notes: TD = 9-15 minutes. C2B scale = chin over bar or scale reps down to 4-5 each round. PS weight = 60% of 1RM. DU scale = 80 singles.
Great job Red Dawn on taking 1st place on 16.2!
