Classic Couplet in 2016

Classic Couplet in 2016
9 rounds for time of:
9 C2B
9 OHS 115/85/95/65
Additional work:
Squats - 9X2 at 85%
Push Press - 9X2 at 85%
Strength Work:
Warm Up:
12 minute EMOM of 
1st minute - 8 push ups, 
2nd minute -12 calories on the air dyne,
 3rd minute -12 WB
Week 3 Day 2
4X6 at 70%
Bench : 3X6 at 70%
DL: 1X8 at 50%, 1X6 @60%, 3X4@70%<br< a="">>



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

Men use 95 lb.
Women use 65 lb. 

This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 21 thrusters, then 21 burpees, jumping over the barbell for each rep of the burpees. They will then perform 18 of each, then 15 of each, etc., until the last round of 3 of each. Every second counts in this workout. Your score will be the time it takes to complete all 168 repetitions. There is no time cap for this workout.

This workout ends when the feet land on the other side of the bar on the final rep. Time will be recorded in full seconds. Do not round up. If you finish in 7:49.8, your score is 7:49.



Working together after 16.4

Partner WOD

For time complete the following with only one partner working at a time:
50 pwr cleans 135/95/95/65
50 push ups
50  Front squats
50 pull ups
50 OHS
5 rope climbs
Note:  At the top of each minute complete 4 burpees(2 each!)
Strength Program:
Warm Up:
row 600m, then 15 calories on the airdyne, finish with light stretching
Week 2 Day 2
7X6 at 65%
Bench : 3X6 at 65%
DL: 2X8 65%
On the two minutes for 6 rounds - sled push there and back across the gym, 10 GHD sit -ups, 10 push ups.