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Friday, July 14

tm2

Part A. 12m EMOM Odds: 7 Strict C2B Pull-Ups (sub Pull-Ups/Ring Rows/Banded) Evens: 5 Strict Ring Dips (w/ 3s negative) *PI Subs: Ring Rows, Bench Dips WOD: 6 RFT: 6 Reverse Lunges (135/95) 6 S2OH 6 T2B 24 DU (5 attempts, 40 singles) *PI Subs: DB Lunges, DB Press, Sit-Ups, Single Unders.

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Friday, May 19

tm2

Part A. 3 Rounds (at a walking pace): 5 Strict C2B Pull-Ups (add weight if needed) 7 Strict Ring Dips (3s negative) 7 Ring Push-Ups (3s negative) *work on staying hollow on all movements. WOD: 3 Rounds for time: 40 Hand Release Push-Ups 10 Bar MU (sub banded/box/2:1 C2B/1:1 PU+Dip) 10 OHS (155/105)

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Thursday, May 25

tm2

Part A. Technique work: Spend 15 min working on Butterfly/Kipping Pull-Up drills and technique. If you have both, work efficiency: tightening kip, staying hollow, put a towel between your feet to keep tension in the legs. WOD: (Regional Event 3) For time: 100ft DB OH Walking Lunge (70/50) 100 DU (sub 20 attempts & 160 singles) 50 Wall Balls (30/20 @ 10 ft) 10 Rope Climbs (15') 50 Wall Balls 100 DU 100ft DB OH Walking Lunge

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Thursday, July 6

tm2

Part A.     Deadlift:   5x10 (work to a 10 rep max DL)   **PI Sub: KB Deadlift or Double KB Deadlift   WOD:    14m AMRAP 14 Front Rack Lunges (155/105) 14 Strict HSPU 14 Hang Cleans (155/105)   **PI Sub: DB Lunges, Seated DB Strict Press, MB/DB Hang Cleans

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Monday, May 22

tm2

Part A. Snatch Complex 8x1 *1 rep=Snatch Deadlift+Hang Power Snatch+High Hang Squat Snatch *Build to a heavy. WOD: (Regional Event 2) 21-15-9 DB Snatches (70/50) Ring Dips

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Wednesday, May 10

tm2

Part A. Strict Press Wave: 2 Rounds: 7 @ 70% 5 @ 75% 3 @ 80% 2 @ 85% WOD: For Time (15m CAP) 10/20, 9/18, 7/14, 6/12, 5/10, 4/8, 3/6, 2/4, 1/2 Thrusters (125/85) KBS (70/53)

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Wednesday, July 5

tm2

Part A. Front Squat Wave: 2 Rounds 7 @ 60% 5 @ 70% 3 @ 80% 2 @ 90%   *PI Sub: DB Front Squat WOD:    E3MOTM x 5 (15m CAP)   400m RUN Max S2OH (165/115) *Score is total reps.  *PI Sub: DB S2OH

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Monday, July 10

tm2

Part A. 3 Rounds (for quality): 6 Wall Walks (must perform a push-up at the start of every rep) 100ft KB OH Lunge (50ft on right side/50ft on left side) **PI Subs: Half Wall Walks, Plate OH Lunge. WOD: 4 RFT 20 Wall Balls (20/14 @ 10ft) 10 Power Cleans (155/105) 5 Bar MU (sub Box, Banded, or 2:1 C2B) **PI Subs: DB/MB Cleans, Ring Row+Bench Dip

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Tuesday, May 23

tm2

Part A. OHS Wave (15m CAP) 2 Rounds: 7 @ 65% 5 @ 70% 3 @ 75% 2 @ 80% WOD: (Regional Event 5) For time: 30/25 cal Assault Bike (sub 40/35 cal row) 20 Burpee Box Jump Overs (30/24") 10 Stone to Shoulder (135/95)

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