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WOD

Tuesday, June 6

Part A. 12m CAP 5 Thrusters (155/105) Rest 1 min 10 Thrusters Rest 2 min 15 Thrusters Rest 3 min 20 Thrusters **All sets to be unbroken WOD: 10m AMRAP 2/2, 4/4, 6/6, 8/8, 10/10, etc Hang Clean (185/125) Handstand Push-Ups

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Monday, June 5

Part A. 15m CAP Clean and Jerk (full clean+split jerk) Every 90s 10x1 rep *increase every round. WOD: With a continuous 15m clock: 6m AMRAP 10 KB OHS LT (70/53) 15 Hand Release Push-Ups (no snaking) 10 KB OHS RT 15 Hand Release Push-Ups 4m REST 5m AMRAP 10 KBS (70/53) 10 Wall Balls (30/20 @ 10ft)

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Thursday, June 1

Part A. 12m EMOM: Min 1: 30s Headstand Min 2: 30s L-Sit Min 3: 30s Ring Support Hold WOD: 14m AMRAP 12 Alt DB Snatch (70/50) 8 Front Squats (185/125) *From ground! 4 Ring MU (sub: Bar MU, Banded, Jumping, 2:1 C2B, 1:1 PU+Dip)

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Tuesday, May 30

Part A. Deficit Deadlift: (15m CAP) *Stand on a RED 45# plate 6 @ 55% 6 @ 65% 3x6 @ 70% WOD: 10m Clock: 4m AMRAP: 15 Thrusters (95/65) 30 DU (5 attempts, 50 singles) 3m REST 3m AMRAP: 10 Thrusters (95/65) 20 DU (5 attempts, 30 singles)

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Monday, May 29

MURPH: 1¬†Mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 Mile Run   RX+: Unpartitioned w/ 20/14# Weight Vest RX: Unpartitioned w/ no vest American: Partitioned but all movements RX

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Friday, May 26

Part A. Triple Tabata: (12 min CAP) Back Squat (205/145 *from rack) Push-Ups (no snaking) Box Jumps (work on rebounding) WOD: (Regional Event 4) For time: (15m CAP) 60ft HS Walk (sub 60s HS Hold/30 Shoulder taps) 10 T2B 10 Deadlift (315/225) 60ft HS Walk 12 T2B 12 Deadlift 60ft HS Walk 14 T2B 14 Deadlift 60ft HS Walk 16 T2B 16 Deadlift

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