WOD

"Farmville"

By Lance Mosley

3/26/19

WARM UP

Using a band 3 RDS

10 FRONT RAISES
10 REVERSE FLY
10 LATERAL RAISES

SKILL WORK

6-4-2
WEIGHTED STRICT PULL UPS
STRICT HSPU

WOD

3 RFT

100M FARMERS WALK 55/70 ( you can use DB)
21 KB SWINGS 35/55
15 BOX JUMPS
9 TTB

EWOD

Work with a partner
10 x 10 burpees-100m Run

10 x 250m Row-200m Run

4 x 100m prowler/sled-400m Run
25/45#

"Cool Down"

By Lance Mosley

3/25/19

WARMP UP

3 RDS

100 M JOG
10 AIR SQUATS
5 WTF

SKILLS

3 RDS

10 RING DIPS
15 SEC RING PIKE HOLDS

WOD

15 MIN AMRAP

200M RUN
30 DUBS
20 PUSH UPS
10 CAL ROW

HARDCORE-FIT

15 MIN AMRAP

200M RUN
30 SINGLES
20 PUSH UPS
10 CAL ROW

Finally

By Lance Mosley

3/23/19

WOD

4 RFT

800m-400m-800m-400m(run before each round)

10 Bar MU or 15 Pull-ups

12 DB Squat Cleans 20/30

14 DB STOH 20/30

16 Front Rack Lunges 65/95

19.5

By Lance Mosley

3/22/19

Mobility

Delta

By Lance Mosley

3/21/19

Mobility

Shoulder to Floor

Pigeon Pose

Couch Stretch

WOD

3 RFT

15 Power Snatches 65/95

15 Wall Balls

10 OTB Burpees

15 Wall Balls

15 HSPU

then…

Run 400m AFAP

EWOD

Assault bike(5 min easy)

Then…

12 x 10 Cals AFAP (30 sec rest)
8 x 25 Cals AFAP (45 sec rest)
4 x 50 cals AFAP (1 min rest)
*or work w a partner and rest their work
Time cap 40 mins

Jump-Pull-Swing

By Lance Mosley

3/20/19

Warm Up

AFAP

5x10 Cals Row/Bike

WOD

27-21-15-9

Box Jumps

CTB Pull-ups

KB Swings 55/70

Hard Core Fit

21-15-9-6

Box Jumps

Pull-ups

KB Swings 35/55

Running to the Bar

By Lance Mosley

3/19/18

Core Work

50 Ab Mat Sit-ups

40 Hollow Rocks

30 Supermans

WOD

4 RFT

800m Run

10 Front Squats 85/115

15 Power Cleans 85/115

EWOD

Partners (2 people)

2500 Row
25m Sled Push 25/45 or sled drag 45/90

*Switch until 2500m is completed

Rest 3 min

Partners
Run 2 Miles(total)
15 Burpees
Switch until 2 miles is completed

Again & Again

By Lance Mosley

3/18/19

Mobility

Banded Shoulder Distraction

Shoulder to Floor

Strength Work

5/3/1 Week 2 Bench Press

70%x3

80%x3

90%x3

WOD

5 RFT

10 Push Jerk 95/135

10 TTB

then…

3 RFT

10 DL 155/225

15 H.R. Push-ups

1 Rope Climb

Hard Core Fit

5 RFT

10 DB Push Press

10 Ring Rows

then…

5 RFT

10 DL

15 Push-ups

10 Ring Rows

Quarterfinal

By Lance Mosley

3/16/19

WOD

RX=WEIGHT 95/135

1 MILE RUN

7 RDS

7 PUSH JERKS
7 BACK SQUATS
7 HANG POWER CLEANS

19.4

By Lance Mosley

3/15/19

MOBILITY

WOD

!9.4