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Friday, September 8

tm2

Part A. 12m Clock 8 Rounds total, every 90 seconds 1 Squat Clean + 3 Split Jerks *start at 55% and increase each time. WOD: For time (14m CAP) 3 Rounds: 5 Deadlift (315/205) 10 Bar Facing Burpees 3 Rounds: 5 Cleans (225/155) 10 Bar Facing Burpees 3 Rounds: 5 Squat Snatch (135/95) 10 Bar Facing Burpees *no rest between sections.

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Wednesday, October 11

tm2

Part A. Back Squats (15m CAP) 2 Rounds: 7 @ 65% 5 @ 75% 3 @ 85% 3 @ 90% WOD: 4RFT (16m CAP) 8 Burpee Box Jump Over (30/24”) 12 Deadlifts (225/155) 6 Bar MU (sub 2:1 C2B, Box, Banded, 1:1 PU+Dip)

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Monday, September 18

tm2

Part A. Push Jerk Party 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: 15m Clock: 6m AMRAP 30 DU (5 attempts, 50 singles) 15 Wall Balls (30/20 @ 10ft) 10 HSPU 3m REST 6m AMRAP 10 HSPU 15 Wall Balls (30/20 @ 10ft) 30 DU (5 attempts, 50 singles)

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Friday, September 15

tm2

Part A. Pause Front Squats (15m CAP) *3s pause at bottom 2 Rounds: 5 @ 55% 3 @ 65% 3 @ 75% 2 @ 80% WOD: 3 Rounds: 4m AMRAP 16 Squat Jumps (must touch 1' over outstretched hands) 14 Single Arm DB Push Press (70/45) *may switch arms as needed. 12 Deadlifts (225/155) Rest 2 min

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Friday, August 25

tm2

Part A. OHS (14m CAP) 2 Rounds: 7 @ 65% 5 @ 75% 3 @ 85% 3 @ 90% WOD: For time: (16m CAP) Buy In: 400m Run 4 Rounds: 16 T2B 8 Wall Walks 4 Rope Climbs (no jump) Cash Out: 200m Run

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Wednesday, August 23

tm2

Part A. Double Tabata GHD Sit-Ups (sub MB Sit-Ups) Deadlift (155/105) *alternate back and forth between these two movements for 8 minutes. *calculate reps for BOTH movements, individually. WOD: 17m Running Clock: 5m AMRAP 5 Hang Power Cleans (205/145) 10 Bar Facing Burpees 30 DU (5 attempts, 50 singles) 3m REST 4m AMRAP 4 Hang Power Cleans 8 Bar Facing Burpees 24 DU (4 attempts, 40 singles) 2m REST 3m AMRAP 3 Hang Power Cleans 6 Bar Facing Burpees 18 DU (3 attempts, 30 singles)

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Tuesday, August 22

tm2

Part A. 12 min EMOM 3 Power Cleans + 3 Front Squats + 3 Push Jerks *increase in weight to a heavy complex. WOD: 4 Rounds for Time: (16m CAP) 15 HSPU 20 Power Snatch (105/75) 25 Wall Balls

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