WOD

Fasten your seatbelts!!!

By Lance Mosley

Monday 22, 2017

5/3/1(Week 1)-OHS

65%x5

75%x5

85%x5

(Based off 90% of your MAX)

then...

WOD

10 RFT

3 HSPU

6 Front Squats 85/115

9 Burpees

Saturday Thriller

By Lance Mosley

Saturday 5/20/17

5 RFT

20 SDLHP

40yd Suicide Run

20 Step Ups 55/75

40 Mt. Climbers

20 Box Jumps

Say Hi, to Mr. Wally Burp!

By Lance Mosley

Friday 5/19/17

5/3/1 Week 4-Back Squat(Deload)

50%x5

55%x5

60%x5

then...

18-15-12-15-18

Wall Balls 14/20

Burpees

then...

Max Cals in 3 min(Assault Bike/Rower)

Russian What?

By Lance Mosley

Thursday 5/18/17

3 RFT

20 Russian KB Swings(shoulder level)55/70

20 Toes 2 Bar

20 Box Jump Overs

"Fancy Nancy"

By Lance Mosley

Wednesday 5/17/17

5 RFT

400m Run

15 Hang Squat Snatches 65/95

then...

250m Rowx3/5(FOCUS on rowing technique)

"Deadpull"

By Lance Mosley

Tuesday 5/16/17

Core Work

30-20-10

AMSU

Hollow Rocks

Banded Good Mornings

WOD

30-20-10

Deadlifts 95/135

Hang Power Cleans 65/95

then...

Max Dubs in 5 mins or Practice for 5 mins

Monday 5/15/17

K.B Goblet Squats-200m-Pullups

25-Run-5

20-Run-10

15-Run-15

10-Run-20

5-Run-25

10-Run-20

15-Run-15

20-Run-10

25-Run-5

Rx=35/55

Hero WOD-"Holleyman"

By Lance Mosley

Partner Hero WOD

"Holleyman"

30 RFT

5 Wall Balls

3 HSPU

1 Power Clean 135/185

***Partners Alternate Rounds***

What? Is it T.G.I.F!!!

By Lance Mosley

Friday 5/12/17

Run 1 Mile

REST 3 min

3 RFT

10 Squat Snatch 65/95

10 OTB Burpees

10 Box Jumps 20/24"

Skill Day

By Lance Mosley

Thursday 5/11/17

Skills(10 min)

HSPU

WOD

12-9-6

Front Squat 85/115

Push Jerk 85/115

9-6-3

Front Squat 95/135

Push Jerk 95/135