Wednesday 160406

Row 2,000 meters

Monday 160404

Robbie

Complete as many rounds as possible in 25 minutes of:

8 freestanding handstand push-ups

15-foot L-sit rope climb, 1 ascent

Grace

Grace

For time:

135 pound Clean and Jerk, 30 reps

OR

Isabel

For time:

Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.

Saturday 160402

Complete as many rounds as possible in 20 minutes of:

Run 400 meters

20 GHD sit-ups

95-lb. overhead squats, 10 reps

Thursday 160331

For time:

55 handstand push-ups

55-calorie row

55 wall-ball shots

55 deadlifts

Use the same loads you used in Workout 16.4.

Wednesday 160330

Overhead squat 1-1-1-1-1-1-1 reps

Woehlke

Woehlke

3 rounds, each for time of:

4 jerks, 185 lb.

5 front squats, 185 lb.

6 power cleans, 185 lb.

40 pull-ups

50 push-ups

60 sit-ups

Rest 3 minutes between rounds.

Sunday 160327

In front of a clock set for 12 minutes:

1 minute of 30-inch box jumps

1 minute of 115-lb. sumo deadlift high pulls

2 minutes of 30-inch box jumps

2 minutes of 115-lb. sumo deadlift high pulls

3 minutes of 30-inch box jumps

3 minutes of 115-lb. sumo deadlift high pulls

Saturday 160326

Complete as many rounds as possible in 20 minutes of:

200-meter farmers carry, 65-lb. dumbbells

100-meter walking lunge

50-meter handstand walk

Friday 160325

Workout 16.5

21-18-15-12-9-6-3 reps for time of:

Thrusters

Burpees

Men use 95 lb.

Women use 65 lb.

Compare to 140328.