WOD

"Cant Walk"

By Lance Mosley

12/7/19

800m Run

75 Thrusters 55/75

800M Run

400m Run

50 Back Squats 65/95

400m Run

200m Run

25 Wall Balls

200m Run

CAP-45 mins

"Step Mom"

By Lance Mosley

12/6/19

EMOT2M(every minute on the 2 min) x 10 Rds

10 DB Hang Power Clean 35/50

12/15 Cal Bike or Row

25 Ab Mat Situps

HWOD

*Same except DB 20/30

"Dead End"

By Lance Mosley

12/5/19

Warm Up

3 Rds

Wtd Good Mornings

WOD

5 RFT

400m Run

10 DL 95/135

*Increase weight by 10 reps each round

HWOD

*Same as above except DL 65/95

EWOD

6 x 400m ON the 4 min

Rest 3 min

6 x 15/20 Cal AB ON 1 min

"Bad Date"

By Lance Mosley

12/4/19

Mobility

Wrist Stretches

Banded Shoulder Distraction

Couch Stretch

WOD

3 RFT

30 TTB

15 Squat Clean and Jerk 65/95

then…

100m Walking Lunges

HWOD

*Same as above except Knee Raises

Pull-Swing-Jump

By Lance Mosley

12/3/19

Mobility

Child Pose

Pigeon Pose

Ankle Dorsi Flexion

WOD

AMRAP in 20 min

10 Pull-ups

15 KB Swings 55/70

20 Box Jumps

HWOD

Same as above except Banded Pull-ups; KB 35/55

EWOD

Stations: (each station 8 mins)

A) 400m (1 min rest)

B) 200m Row (30 secs)

C) 100m sprint (20 sec)

D) 50m prowler (30 sec)

"Today"

By Lance Mosley

12/2/19

Skill Work (5-7min)

Handstands

Handstand Holds

Handstand Walks

WOD

4 RFT

200m Run

15 Push Press 65/95

2 Rope Climbs

15 SDLHP 65/95

50 Dubs

HWOD

*Same as above except PP/SDHP 55/75;10 Ring Rows(Rope Climbs); Singles

"Bulge"

By Lance Mosley

11/30/19

4 RFT

10 Squat Clean & Jerks

400m Run

10 Alt Barbell Front Rack Lunges

400m Run

10 Power Clean & Jerks

400m Run

"Left Overs"

By Lance Mosley

11/29/19

Start with…

Partner Carry-200m (switch at 100m)

WOD

EMOM x 10

5 DL+5 Broad Jumps (185/275)

EMOM x x 10

50m Run+10 Alt DB Snatch 35/50

finish with…

Partner Carry-400m (switch every 100m)

HWOD

*Same except DL 155/225; DB Snatch 20/30

"Turkey"

By Lance Mosley

11/28/19

WOD

5 Rds

5 Pull-ups

10 Push-ups

15 Air Squats

4 Rds

8 HSPU

15 KB Swings 55/70

3 Rds

15 Box Jumps

15 TTB

2 Rds

20 Wall Balls

30 Sit-ups

finish with…

50 Burpees

"Colossus"

By Lance Mosley

11/27/19

Mobility

Banded Shoulder Distraction

Pigeon Pose

Couch Stretch

Strength Work

Max Effort (7-10min)

Back Squat

WOD

10-20-30

Hang Power Snatch

OHS

Rd 1= 95/135; Scaled 65/95

Rd 2= 85/115; Scaled 55/75

Rd 3=65/95; Scaled 45/65

*Then work on what you SUCK at!

HWOD

*Same as above