WOD

"Swingster"

By Lance Mosley

5/29/20

Core Work

2 Rds

1:00 Plank(accumulate)

:30 Hollow Hold

15 Hollow Rocks

WOD

42-30-18-6

KB Swings 55/70

Step Ups 55/75

*Scaled=35/55 and 35/45

Snatch & Burp

By Lance Mosley

5/28/20

Mobility

Banded Shoulder Distraction

Couch Stretch

Pigeon Pose

WOD

AMRAP in 15 min

200m Run

10 Hang Squat Snatch 65/95

10 Bar Facing Burpees

Scaled-55/75

"Sixer"

By Lance Mosley

5/27/20

Warm Up(Partner Up)

Row for Cals AFAP

12-10-8-6

WOD

6 RFT

24 Dubs

12 Wall Balls

6 WTF’s

"Day After"

By Lance Mosley

5/26/20

WOD

EMOM in 20 min

6 DL 95/135

4 Power Cleans

2 STOH

*remaining time 10 Ab Mat sit-ups

Happy Bday Shaun

By Lance Mosley

5/23/2020

WOD

51 Reps each of:

Wall Balls

DB Power Cleans 20/30

Lunges

Dubs or 153 Singles

DB Alternating Snatch 20/30

Cals of Row or Bike

Renegade Rows

Body Body

By Lance Mosley

5/22/2020

WOD

10 RFT

200m Run

15 Ab Mat Sit-ups

10 Pull-ups

5 4ft Broad Jumps

Just Work

By Lance Mosley

5/21/2020

WOD

AMRAP in 15 minutes

80 Lateral Hops Over the Dumbell

60 Air Squats

40 DB STOH 35/50

All Out Assault

By Lance Mosley

5/20/2020

WOD

40 Cals on Assault Bike

20 Burpee Box Jump Overs

30 Cals on Assault Bike

20 Burpee Box Jumps Overs

20 Cals on Assault Bike

20 Burpee Box Jump Overs

Snatchiness

By Lance Mosley

5/19/2020

WOD

4 RFT

400m Run

15 Hang Power Snatches 85/115

15 Snatch Grip DL 85/115

Welcome Back

By Lance Mosley

5/18/2020

WOD

EMOM x 21 min

1. 12/15 Cal Row

2. 15 Overhead Squats 65/95

3. 15 TTB