WORKOUT 16.4 Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d
Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
Complete as many rounds and reps as possible in 13 minutes of:

Workout of the day - Wednesday, March 16, 2016

Warm Up:
Tabata of jump rope & burpees
then
2 rounds of: squats --> sit ups --> push ups --> mountain climbers

Skill: Row

3 x max calories in 90 seconds (rest is around 90 seconds due to switching out people)

WOD:

3 Rounds for time:

17 Alt Front Rack Lunges 95/65

17 KB Swings 53/35

17 Box Jumps 24/20

A) Complex; Power Clean + Hang Clean + Jerk; find heaviest for the day

B) CF Metcon

C) 4 sets; 15/12 calories on row, 15 empty bar thrusters (45/35), focus on breathing through all the work. Sprint through the couplet then recover completely and repeat.

Skill: 12 min EMOM

Even: Max Reps in 20 seconds - Power Clean @70-78.5% of 1 rm

Odd: Max Reps in 20 seconds - T2B

WOD: 10 min AMRAP

Partner WOD: Each partner does a full round before their partner goes 1:1 rest

A) E2MOM for 10min (5sets); Power Snatch + Snatch @ 90% of last week’s power snatch heavy single.

B) CF Metcon

Skill:

Push Jerk- take 15-20 min to establish a push jerk 1rm

WOD: 5 RFT

10 OHS 95/65

10 lateral bar over burpees

Time cap: 16 min

Score: 1 rm and time/time plus missed reps

Lana

Skill: Every 2 minutes, for 10 minutes:

Back Squat

First set – 6 reps @ 65%

Second set – 4 reps @ 75%

Third set – 2 reps @ 80%

Fourth set – 2 reps @ 85%

Fifth set – 1 rep @ 90%