WOD

"And Then"

By Lance Mosley

7/24/19

Mobility

Banded Shoulder Distraction

Ankle Dorsi Flexion

WOD

0:00-10:00 min

800m Run

50 Alt DB Snatch 35/50

10:00-20:00 min

2 Rds

400m Run

25 Pull-ups

20:00-30:00 min

800m Run

50 Alt DB Snatch 35/50

30:00-40:00 min

2 Rds.

400m Run

25 Pull-ups

HWOD

*Same except Snatch 20/30 and Ring Rows

"Keep Going"

By Lance Mosley

7/23/19

WOD

How far can you go in 20 min….

Teams of 2

20 Burpees

20 Slam Balls 14/20

20 Ab Mat Sit-ups

20 KB Swings 55/70

*Each round, add 10 reps to each movement

Rest 5 min

How far can to go in 10 min…(solo)

1 min Plank

40-30-20-10

Push-ups

WTD Russian Twists (1 rep=L+R)

HWOD

*Same except KB 35/55

EWOD

Warm up:

1 mile Indian Run
EMOM x 10

200m Row
Rest 2 mins
EMOM x 10

200m Run
Rest 2 mins
EMOM x 5

15 Burpees

"Quad Rap"

By Lance Mosley

7/22/19

Mobility

Wrist Stretches

Couch Stretch

Strength

Week 1 Front Squats

5x8

WOD

AMRAP in 7 min

15 Cal Bike

10 Front Rack Lunges 65/95

AMRAP in 7 min

10 Cal Bike

50 Dubs

AMRAP in 7 min

15 Cal Row

10 Devil Press 20/30

AMRAP in 7 min

10 Cal Row

10 DB Squat Cleans 35/50

*REST 2 min after each

HWOD

*Same except 55/75; Singles;

Tips on the Devils Press

Read more

"Matt 16"

By Lance Mosley

7/20/19

For Time:

16 Deadlifts 185/275

16 Hang Power Cleans 135/185

16 Push Press 95/135

800m Run

16 Deadlifts 185/275

16 Hang Power Cleans 135/185

16 Push Press 95/135

800m Run

16 Deadlifts 185/275

16 Hang Power Cleans 135/185

16 Push Press 95/135

U.S. Army Chief Warrant Officer Matt Ruffner, 34, of Tafford, Pennsylvania, died April 9, 2013 (6 years ago), in Pachir Wa Agam district, Afghanistan, from injuries sustained when his AH-64 Apache helicopter crashed.

"Triple Sec"

By Lance Mosley

7/19/19

Mobility

Banded Shoulder Distraction

Pigeon Pose

Couch Stretch

WOD

0-10 min

10 Rds

7 Front Squats 65/95

7 TTB

11-21 min

8 Rds

8 SDHP 65/95

8 Burpees

22-32 min

6 Rds

10 Cals Assault Bike/Row

10 Air Squats

10 H2H KB Swings 35/55

HWOD

*Same except adjust weight and V-ups

Hand-Box-Run

By Lance Mosley

7/18/19

WOD

Running Clock for 25 min….

10 HSPU

20 Box Jumps

400m Run

*Rest 1 min after each round/score is slowest round

Extra Credit

5 Rds

:30 of Barbell Sit-ups

:30 of Reverse Barbell Sit-ups

:30 REST

or

3 Rds

1 min DB Hammer Curls

1 min DB Skull Crushers

1 min REST

HWOD

*Same except HR Push-ups

EWOD

4x
100m Row-400m Run
(1:30 rest)

4x
200m Run-100m Row
(30 sec rest)

Snatch & Clean

By Lance Mosley

7/17/19

Warm Up

100m Bear Crawl

WOD

EMOM x 12 min

Odd: 5 Hang Power Snatch 95/135

Even: 12/15 Cal Row (every other round do 12 Pull-ups)

Rest 3 min

EMOM x 12 min

Odd: 5 Hang Power Clean 105/155

Even: 12/15 Cal Bike (every other round do 12 TTB)

HWOD

*Same except use Snatch 55/75 and Clean 65/95

"Quick Rap"

By Lance Mosley

7/16/19

Mobility

Wrist Stretches

Samson Stretch

Couch Stretch

Strength Work

4 Rds

8 Single Leg Back Squats (each leg)

right into…

8 DB Front Squats 35/50

*Holding 2 DB’s

**REST :90 in between

WOD

AMRAP in 12 min

8 Front Rack Lunges 65/95

8 KB Swings 55/70

30 Dubs/100 Singles

HWOD

*Same except walking lunges(each leg) and KB 35/55

EWOD

RUN

2 x 400m Run (1 min rest)

8 x 50m relays
6 x 100m relays
4 x 200m ON the 1min

2 x 400m Run (1 min rest)

Monday Moms

By Lance Mosley

7/15/19

Mobility

Banded Shoulder Distraction

Shoulder to Floor

Ankle Dorsi Flexion

WOD

EMOM x 28 min

Min 1-5 Push Press (increase weight each rd)

Min 2-12 DB DL 35/50

Min 3- 200m Run

Min 4-REST

Then…

100 Wtd Russian Twists (done Tabata Style)

HWOD

*Same except DL=20/30

"Howdy Partner"

By Lance Mosley

7/13/19

WOD

Teams of 2 (only one person working)

5 Rds.

20 Alt DB Snatches 35/50
30 Pull-ups

then (pick one)…

-1 Mile Run (200m intervals)
-2000m Row (200m intervals)

finishing with…

42-30-18

D/L 155/225
Burpees over your Partner
HSPU