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Monday, January 22

tm2

Part A. Deadlift: 5 @ 65% 3 @ 75% 3 @ 85% 1 @ 90% 1 @ 95% 1 @ 100% or new PR WOD: 15m AMRAP 2 Rounds: 10 OHS (95/65) 10 C2B 2 Rounds: 12 OHS 12 C2B 2 Rounds: 14 OHS 14 C2B 2 Rounds: 16 OHS 16 C2B **keep adding 2 reps each pair of rounds until time runs out.

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Thursday, January 18

tm2

Part A. Close Grip Bench: 0:00-3:00: 4 @ 75% 3:00-6:00: 3 @ 80% 6:00-9:00: 2 @ 85% 9:00-12:00: 1 @ 90% WOD: 12m Clock: 10m AMRAP 5 Bar MU 10 Hang Squat Cleans (155/105) 30ft HS Walk (sub 30s HS Hold or 30 Shoulder Taps) *immediately into: 2 min AMRAP: Max reps burpees

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Monday, January 15

tm2

Part A. 10m Thruster EMOM Min 1: 3 @ 65% Min 2: 3 @ 75% Min 3: 3 @ 80% Min 4-10: 3 @ 85% WOD: 17m Clock: 5m AMRAP 10 Clean and Jerk (135/95) 10 Bar Facing Burpees 3m Rest 4m AMRAP 8 Clean and Jerk (135/95) 8 Bar Facing Burpees 2m Rest 3m AMRAP 6 Clean and Jerk 6 Bar Facing Burpees

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Thursday, December 7

tm2

Part A. E2MOTM x 7 50 DU (2:1 singles) 3 Squat Cleans *every round increase weight on squat cleans. Work to a heavy triple. Do not have to be TNG. WOD: CrossFit Lift-Off Workout: 12m AMRAP 25 Pull-Ups 50 Cal Row 100 OHS (45# bar - for men and women) 50 Box Jumps 25 Pull-Ups

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