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Friday, August 18

tm2

Part A. WOD: Pause Back Squats (14 min CAP) 2 Rounds: 5 @ 65% 3 @ 70% 3 @ 75% 2 @ 80% *3 sec pause @ bottom. WOD: 4 Rounds for time: (18m CAP) 400m Run 21 Alt DB Snatch (50/35) 50ft HS Walk (sub 45s HS Hold or 30 Shoulder Taps)

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Thursday, July 27

tm2

Part A. 3 Rounds (at a walking pace): 100ft Single Arm DB OH Walk (switch arms at 50ft) 10 Reverse Grip Bent Over Rows 15 Weighted Sit-Ups with Plate OH WOD: 15m AMRAP 100m Run 50' HS Walk (sub 30s HS Hold or 30 Shoulder Taps) 10 G2OH (155/105)

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Wednesday, August 2

tm2

Part A.  Jerk Complex (16m CAP) 50%x2+1 60%x2+1 65%x2+1 70%x2+1 75%x2+1 80%x2+1 85%x2+1 90%x2+1 *Push Jerk+Split Jerk *From Rack WOD:    "DOUBLE UNDER SNATCH"  4 Rounds for Time: (10m CAP) 50 DU (sub 10 attempts, 90 singles) 15 Power Snatch (95/65)

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Thursday, June 29

tm2

Part A. 12m EMOM: Odds: 45s Plank Evens: 10 Weighted Push-Ups WOD: 13m Clock: 6m AMRAP 12 Wall Balls (30/20 @ 10ft) 12 Alt DB Snatch (70/50) 3m Rest 4m AMRAP 8 Wall Balls (30/20 @ 10ft) 8 Alt DB Snatch (70/50) *PI Subs: May perform mvmnts as written.

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Monday, June 26

tm2

Monday: Part A. Back Squats: 2 Rounds: (16m CAP) 7 @ 65% 5 @ 70% 3 @ 75% 2 @ 80% WOD: 10m AMRAP 12 Power Snatch (95/65) 4 MU (sub BMU, 2:1 C2B, 1:1 Pull-Up+Dip) 100m Run **Project Ignite Subs: DB Snatch/Ring Row+Bench Dip/100m Run

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Friday, June 16

tm2

Part A. Thruster Party: 0:00-3:00: 5 @ 70% 3:00-6:00: 4 @ 75% 6:00-9:00: 3 @ 80% 9:00-12:00: 2 @ 85% WOD: "Running Fran" 12m CAP 400m Run 21 Pull-Ups 21 Thrusters (95/65) 400m Run 15 Pull-Ups 15 Thrusters (95/65) 400m Run 9 Pull-Ups 9 Thrusters (95/65)

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Friday, June 30

tm2

WOD: 32m Clock: 8m EMOM Odds: 6 Stone to Shoulder (130/95) Evens: 48 DU (sub 6 attempts & 90 singles) 4m REST 8m AMRAP Max Cal Row/Assault Bike 4m REST 8m EMOM Odds: 16 KBS (70/53) Evens: 10 C2B **PI Subs: MB or D-Ball to Shoulder/Single Unders/Russian KBS/Ring Rows

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