WOD

"Snatchy"

By Lance Mosley

1/17/18

SHOULDER AND HIPS MOBILITY COACH CHOICE

SKILL WORK

POWER SNATCHES

3-3-3-3

*WE ARE NOT LOOKING FOR A MAX, FOCUS ON GOOD TECHNIQUE

WOD

3 RFT

10 HANG POWER SNATCHES 65/95
15 PULL UPS
20 D.B THRUSTERS 20/30

"Keep Going"

By Lance Mosley

1/16/18

PARTNER GRIP WORK

2 RDS EACH
ONE PERSON DOES 100M FARMERS WALK 35/55
ONE PERSON HANGS FROM PULL UP RIG

WOD

*CAP 25 MIN

200M RUN
10 BURPEES
10 HANG SQUAT CLEANS 95/135
200M RUN
15 BURPEES
15 HSC
200M RUN
20 BURPEES
20 HSC ........

*Keep increasing reps by 5 until time expires

EWOD

Buy In: 100 Burpees

5 min CAP

Rest 2 min

AMRAP in 20 min

100m Sprint

*Negative Splits

Swing-Jump-Press

By Lance Mosley

1/15/18

WARM UP ROTATOR CUFF EXERCISES

5/3/1 PUSH PRESS WEEK 2
70x3
80x3
90x3

WOD

20 MIN AMRAP

10 KB SWINGS 35/55
10 BOX JUMPS
10 PUSH PRESS 55/75

"Chip Away at It"

By Lance Mosley

1/13/18

WOD

800m
50 DL
400m
40 Hang Power Cleans
200m
30 Front Squats
400m
20 Push Jerks
800m
10 Clusters

Scalded=65/95

Rx=85/115

Rx+=95/135

CAP=35 min

"Quick Grind"

By Lance Mosley

1/12/18

Core Work

3 RFT

20 AB Mat Sit-up
20 Hollow Rocks

WOD

3 RFT

32 H.R Push-ups
24 Wall Balls
16 ALT DB Power Snatch 20/30

"Forest Gump"

By Lance Mosley

1/11/18

Warm Up(5 min)

Running Drills

WOD

5KšŸ˜³šŸ˜³

EWOD

4 Cone Suicidex5(:40 Rest)

*10m each

then...

800-400-200-400-800

2-1-2-3 min Rest

"Nancy"

By Lance Mosley

1/10/18

Mobility

Banded Shoulder Distraction
Thoracic Opener using pvc/dmax ball
Couch Stretch

5/3/1 Week 1-OHS

65x5
75x5
85x5+

WOD

"Nancy"

5 RFT
400m Run
15 OHS 65/95

Up and Down

By Lance Mosley

1/9/18

Warm Up

3x1 min Bike
3x1 min Row

WOD

10-20-30-20-10

H2H Swings 25/55
Box Jumps
Sumo DL 65/95(NO High Pull)

EWOD

1 Mile Run(modify 800m)

Rest 2 min

3x400m(:30 sec)

800m(modify 400m)

*If mile is more than 10 min, do modified

*If 800m is more than 4:45, do modified

"Keep It Up"

By Lance Mosley

1/8/18

5/3/1 Week 1-Push Press

65x5
75x5
85x5+

WOD

5 RFT

10 Squat Cleans 65/95
10 S.T.O.H
10 Burpee Pull-ups

*Rest 2 min between Rds
**Try to keep Rds consistent
***Record total time inc. rest

"Date Time"

By Lance Mosley

1/6/18

WOD

"Kelly"

5 RFT

400m Run

30 Box Jumps

30 Wall Balls