WORKOUT 16.3 Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb. Workout 16.3 Variations Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44,... READ MORE
10 min any skill work rest then emom for 20 min each station is 1 min…4 rounds total 1 min – cal row 1 min – kettlebell thruster 24/16 1 min – burpees 1 min – squat hold 1 min – Rest READ MORE
amrap in 7 min of: 20 box step ups with a med ball 20 wall ball shots with that same med ball rest 7 min amrap in 7 min with one bar of: 20 power snatches 75/55 30 shoulder to overhead 40 front squats READ MORE
work up to a heavy snatch in 20 min *every 5 min complete a max set of strict pull ups rest then amrap the following ladder in 9 min 20 cal row (*reset rower to zero each time) 6 handstand push ups 20 cal row 9 hspu 20 cal row 12 hspu – 30 cal row 15 hspu 30 cal row 18 hspu... READ MORE
Amrap in 20 min of: 200m run 9 burpees 15 goblet squats 21 kettle sings Please bear with us as we still have several Zombies to get through 16.2 along with a few repeats READ MORE
16.2 judging 16.2 repeats or Open gym ( Coach will be at the Box at 0800 to teach a fundamentals class so if you want to get in there early the box will be open) READ MORE
Workout 16.2 Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 / 85 lb. If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 13 squat cleans, 185 / 115... READ MORE
scheduled rest day or complete for time or at a walking pace: 20 deadlifts 95/65 20 wallballs 20 sit ups 20 HR push ups 20 double unders 20 overhead squats 95/65 20 power cleans 95/65 rest 3 min then repeat rest then mobility or skill for remaining class READ MORE