WOD

Linda Sister

By Lance Mosley

2/24/20

STRENGTH WORK-MAX EFFORT

FRONT SQUAT

WOD

LINDA SISTER

10-9-8...1

HPC 95/135
PUSH JERK OR PRESS
FRONT SQUAT

HWOD

10-9-8….1

CAL BIKE
PUSH UPS
GOBLET SQUATS

"Little By Little"

By Lance Mosley

2/22/20

800M RUN
50 BACK SQUATS 85/115
40 OTB BURPEES
30 TTB
20 SDLHP 85/115
10 BAR MU

"Do What Now?"

By Lance Mosley

2/21/20

MOBILITY

SHOULDER TO FLOOR
SPIDER-MAN AND REACH
COUCH STRETCH

WOD

4 RFT

15 HANG POWER CLEANS 65/95
6 TGU 25/35
10 STEP UPS 65/95 EACH LEG

HWOD

4 RFT

15 WALL BALLS
60 YARDS SLED PULL BACKWARDS
10 DB STEP UPS

"Big to Small"

By Lance Mosley

2/20/20

WARM UP

3 RDS(PARTNER)

20 YARDS PROWLER AFAP
10 CAL ROW

STRENGTH WORK-FRONT SQUAT

WEEK 4-DELOAD

50%x5
55%x5
60%x5

WOD

30-20-10-5

FRONT SQUATS 85/115
PUSH JERKS 85/115
200M RUN AFTER EACH ROUND

HWOD

30-20-10-5

FRONT SQUATS 65/95
PUSH JERKS 65/95
200M RUN AFTER EACH ROUND

EWOD

6 x 200m on 1:30
Rest 2 mins
6 x 200m on 1:00
Rest 2 mins
4 x 50m prowler 45/90

"Mid Week"

By Lance Mosley

2/19/20

WARM UP

2 RDS

10 CAL BIKE
10 PUSH UPS
5 STRICT PULL UPS

WOD

3 RFT

30 DUBS
20 BOX JUMPS
15 PULL UPS
10 KB SWINGS 55/70

HWOD

3 RFT

60 SINGLES
20 BOX JUMPS
15 RING ROWS
10 KB SWINGS 35/55

"Blue Skies"

By Lance Mosley

2/18/20

MOBILITY

BANDED SHOULDER DISTRACTION
WRIST STRETCH
PIGEON POSE

WOD

20 MIN AMRAP

10 HANG POWER SNATCH 65/95
10 WALL BALLS
10 OHS 65/95
50M OH WALKS 25/45

HWOD

20 MIN AMRAP

10 HPS 55/75
10 WALL BALLS
10 OHS 35/45
50M OH WALKS 10/25

EWOD

Partners
Row 45 secs x 4 each

Run 400m x 4ea (one rests/one works)

"Dead Man Walking"

By Lance Mosley

2/17/20

2 RDS

10 GM
1 MIN PLANK HOLDS
1 MIN SQUATS HOLD AGAINST THE WALL
10 HYPER EXTENSION

STRENGTH WORK

5/3/1 WEEK 2 (DL FROM BLOCKS/PLATES-KNEE LEVEL)

WOD

21 DL 155/225
12 WALK THE FLOORS
400M RUN
15 DL
15 WALK THE FLOORS
400M RUN
9 DL
9 WALK THE FLOORS

HWOD

21 KB SUMO DL
21 BURPEES
400M RUN
15 KBSDL
15 BURPEES
400M RUN
9 KB SDL
400M RUN

"50ish"

By Lance Mosley

2/15/20

Filthy 50ish

50 Box jump 20/24
50 Pull-ups or Ring Rows
50 Kettlebell swings 25/35
Walking Lunge, 50 steps
50 TTB
50 Push press 35/45
50 Good Mornings 35/45
50 Wall Balls 14/20
50 Burpees
50 Double Unders

Then Bear Crawl 50m

Ball-Lunge-Pull

By Lance Mosley

2/14/20

Strength

5/3/1 Week 1-D/L from blocks or plates (knee level)

WOD

18-15-12-9-6

Wall Balls

O/H Lunges 25/45

SDLHP 65/95

*30yd Suicide Run after each round

HWOD

*Same rep scheme

**Sub KB for SDLHP

"Blitz"

By Lance Mosley

2/13/20

Warm Up

3x25yd Sled Push 45/90

WOD

3 RFT

25 Burpees

400m Run

25 Pull-ups

after…

Row 500m AFAP

HWOD

Same as above except Ring Rows

EWOD

Buy in/out: 1 Burpee Every 5 Sec x 4

400m Run 100m walk x 6