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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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Tuesday, July 11

tm2

Part A. 15 min to work on: Muscle Up technique. Bar MU, Ring MU, swings and transition work. If you have both work on Strict MU. If you have Strict and Kipping, do 30 MU (ring or bar) for time. **PI Sub: Work on kipping swing technique for pull-up, superman, hollow body etc. WOD: For time: (15m CAP) 45 Burpees to target (6" above outstretched hand) 30 Back Squats (245/165) 15 Front Squats (same weight) 45 Bar Facing Burpees **barbell comes from ground. **PI Subs: Half Burpees, Back and Front Squats from the rack.

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Monday, May 15

tm2

Part A. Deadlift 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: 18m Clock: 5m AMRAP: 12 Power Snatch (95/65) 12 Box Jump Over (24/20") 3m REST 4m AMRAP 8 Power Snatch (115/75) 8 Box Jump Over (30/24") 3m REST 3m AMRAP 4 Power Snatch (135/95) 4 Box Jump Over (34/30")

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Friday, July 7

tm2

Part A.    Snatch Complex (15m CAP) 10x1    1 rep = 1 High Pull + 1 Squat Snatch (from ground) + 1 OHS   **PI Sub: 2x200m Walking Lunge (2 min rest in between)   WOD:    For time: (15m CAP)   Buy In: 800m Run   2 Rounds:  25 C2B Pull-Ups 15 Front Squats (155/105) *from ground 25 Lateral Bar Burpees   **PI Subs: Ring Rows, DB Front Squats.

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Friday, May 11

tm2

Part A. 7m EMOM 6 T2B *At minute 8, add 1 rep until failure. Stop after the 12th minute. WOD: 20m AMRAP 1 Snatch (start at 60%) 50 DU (10 attempts, 90 singles) *add 5-10# every round. *work to a new 1RM

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