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WOD

Thursday, May 25

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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Tuesday, May 23

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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Monday, May 22

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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Friday, May 19

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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Monday, May 15

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, May 11

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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