WOD

"Swap Shop"

By Lance Mosley

8/18/17

Skill Work

-HS Walk(drills)

-Bar Muscle Ups

then...

WOD

Buy In: 200m O/H Walk 25/45

then...

3 RFT

15 DB Hang Squat Cleans 20/30

15 Toes 2 Bar

2 Rope Climbs

Buy Out: 100m Prowler 25/45

Rap City

By Lance Mosley

8/17/17

Mobility Work(Coaches Choice)

then...

Max Effort(10 min)

Push Press

then...

WOD

AMRAP in 20 min

30 Dubs(Rookies count attempts)

15 Push ups

15 Front Rack Lunges(total) 65/95

*Be sure to RECORD your max effort in your Triib journal

"Tooty Fruity"

By Lance Mosley

8/16/17

Warm Up

3 RFF

10 Cal Bike

10 Cal Row

10 Strict TTB

then...

WOD

5 RFT

10 2 fers

10 Pullups

10 Power Cleans 95/135

*Scaled 65/95

You Better HOLD On!

By Lance Mosley

8/15/17

Grip Work(with a partner)

2 RFF

1 Person does 100m Farmers Walk 35/55's

1 Person hangs from the pull up bar

then...

WOD

21-15-9

DL 155/225

9-15-21

KB Swings 55/70

*400m Run after each round

**Scaled 95/135

"Burpeelicious"

By Lance Mosley

8/14/17

Max Effort(10min)

OHS

then...

WOD

Score=Total Time

AFAP(As FAST as possible)

2 RDS

10 Burpee Box Jumps

10 Split Jerks 95/135

REST 1 min

2 RDS

10 OTB Burpees

10 Front Squats 95/135

REST 1 min

10 Burpees

10 Thrusters 95/135

*Scaled is 65/95

then...

500m Row for TIME AFAP

Madness

By Lance Mosley

8/12/17

WOD

4 Rounds(1 min each station)

-20yd Shuttle(NOT suicide)

-Pull Ups

-SDLHP 55/75

-Wtd Lunges 15/25#

-Wall Balls

-REST 1 min

"Chips"

By Lance Mosley

8/11/17

WOD

20 min AMRAP

800m Run

11 Burpees

17 DB Hang Power Cleans 20/30

47 Step Ups 35/45

Buy Out: 25 DB Curls(choose weight)

***HELP us congratulate Dave Skrabec aka Chips for his 25 years of service in Law Enforcement***

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17.5(CAP in 25 min)

By Lance Mosley

8/10/17

5/3/1 Week 4-Push Press

Deload

50%x5

55%x5

60%x5

then...

WOD

10 RFT

9 Thrusters 65/95

35 Dubs

*MOST should use 55/75

**SUB 50 singles

Pump Day

By Lance Mosley

8/9/17

Mobility(10 min)

Coaches Choice

then...

WOD

AMRAP in 20 min

20 H2H KB Swings 35/55

15 Box Jumps

10 Toes 2 Bar

Clean & Burp

By Lance Mosley

8/8/17

Core Work

2 RFF

30 Ab Mat s/u

30 Hollow Rocks

30 Wtd Twists

then...

WOD

5 RFT

400m Run

10 Power Clean+O.T.B Burpees

rx=85/115