WOD

"Celebration"

By Lance Mosley

9/21/19

Partner WOD (2 Rds)

47 Reps of

Wall Balls

KB Swings 55/70

Front Squats 65/95

TTB

OHS 65/95

Power Snatch 65/95

Dubs

Hang Power Snatch 35/45

OHS 45/65

V-ups

KB Goblet Squats 35/55

KB Swings 35/55

Jumping Squats

*One partner working at a time

CAP=45 mins

"Step Mom"

By Lance Mosley

9/20/19

Mobility

Child Pose

Pigeon Pose

Couch Stretch

WOD

EMOM x 10min (both in the same min)

12 Single Arm KB Swings 25/35 (switch arms every other min)

12 Air Squats

Rest 5 min

EMOM x 10min (both in the same min)

8 Back Squats 65/95

16 Ball Slams 14/20

*Please scale reps accordingly. You should have :15-:20 of rest each minute

Optional:

400m Farmer Carry with a load (Plate of KB)

HWOD

*Same as above

"Down then Up"

By Lance Mosley

9/19/19

WOD

21-15-9 Reps

Power Cleans 65/95

HSPU

Rest 2 min

9-15-21

DB Push Press 20/30

Burpees

HWOD

*Same as above Power Cleans 55/75; Push-ups; PP 15/20

EWOD

Buy in/out 50 Burpees

A) 10 x 10/12 Cal AB sprints
Rest:Work=2:1

B) 10 x 25m Prowler 45/90#
Rest:Work=3:1

C) 2 x 400m
Rest:Work=2:1

"Put In the Work"

By Lance Mosley

9/18/19

WOD

EMOM x 16

Min. 1) Run 200m

Min. 2) Max reps of Box Jumps

Min. 3) Max Cals on Rower/Bike

Min. 4) Max reps of DB Reverse Lunges 20/30

Rest 3 min

15min. AMRAP:

30 Double Unders

10 Deadlifts 95/135

HWOD

*Same except singles and D/L 65/95

"Heinz 57"

By Lance Mosley

9/17/19

Core Work

30 AB Mat Situps

30 Superman Rocks

WOD

For Time

10 DB Hang Power Snatch (right arm) 20/30

10 DB Hang Power Snatch (left arm)

10 DB Thrusters with both arms

Then 9 of all that... Then 8... All the way down to 1.

HWOD

Same as above except use ligher load

EWOD

7 rounds

250m Row
400m Run
Rest 1 min
20min cap

Finisher: Team of 3 Relays

6 x 50m Sprints (each)

Twisted Badger

By Lance Mosley

9/16/19

Mobility

Banded Shoulder Distraction

Couch Stretch

Ankle Dorsi Flexion

WOD

DB Badger

3 Rds

800m Run

30 Pull-Ups

30 DB Hang Squat Cleans 20/30

HWOD

*Same as above except Ring Rows and 15/20 DB

"Treachery"

By Lance Mosley

9/14/19

WOD

3 RFT

30 Wall Balls

30 SDLHP 55/75

30 Box Jumps

30 Push Press 55/75

400m Run

30 Step Ups 55/75

10 HSPU

Cap=35 min

"Settle In"

By Lance Mosley

9/13/19

Mobility

Banded Shoulder Distraction

Shoulder to Floor

Wrist Stretch

Couch Stretch

WOD

Buy In: 800M Run

10 Rds

6 OHS 65/95

7 TTB

8 BF Burpees

HWOD

*Same as above except 55/75; V-ups and regular burpees

"Stay on Track"

By Lance Mosley

9/12/19

Warm Up

Coaches Choice

6min. mark switch to;

WOD

EMOM x 20 min

5 DB Power Cleans 20/30

5 DB Front Squats

5 DB Push Press

*If you fall off the minute, continue until 20 min

HWOD

*Same as above

EWOD

2 Rds

200m Run (30 sec rest)

400m Run (1 min rest)

2 Rds

100m (1 min rest)

800m (30 sec rest)

Finisher

6 x 50m relays

9/11 WOD or Barbara

By Lance Mosley

9/11/19

Warm Up

Row 4 x 250m

WOD

Barbara

5 RFT

20 Pull-ups

30 Push-Ups

40 Sit-ups

50 Air Squats

*REST 3 min between rounds

HWOD

*Same except Ring Rows

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