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321 N. Mustang Rd.
Mustang, OK 73064

(405) 323-0909

20170818

Friday, 18 August 2017 00:00

Strength:
4 x 4 Power Clean at 82%

WOD:
EMOM for 16 minutes
Even: 8 Box Jumps 24/20
Odd: 8 Strict Pull-ups *No Kipping

Scale 1:
Even: 8 Box Step-ups 24/20

Odd: 8 Assisted Pull-ups 

20170817

Thursday, 17 August 2017 00:00

Strength:
Back Squat 5-4-3-2-1 at 80%, 82%, 85%, 90%, 95%

Complete as many rounds as possible in 8 minutes of:
1000m Row
Max KBS 53/35

Score: KBS


Scale 1:

Complete as many rounds as possible in 8 minutes of:
750m Row
Max KBS 35/24

20170816

Wednesday, 16 August 2017 00:00

Skill:
Halting Clean Deadlift  (stop BEFORE power position) + Clean Extension (stop AFTER power position)
(3 + 3) X 5 sets -increase weight

WOD:
30 Kettlebell Thrusters (53/35)
1 Mile Run
3 Rope Climbs
*20 minute time cap

Scale 1:
30 KB Thrusters (35/24)
800m run
15 (Knee to Elbow + Pull-up)
Scale 2:

30 Barbell Thrusters (65/45)
400m run
15 (Knee raises and assisted pull-up)

20170815

Tuesday, 15 August 2017 00:00

Strength:
Overhead Squat 5-4-3-2-1 at 80%, 82%, 85%, 90%, 95%

WOD:
“Knees to Elbow Annie”
Double-unders
Knees to Elbow
50-40-30-20 and 10 rep rounds; for time

*20 Minute time cap

Scale 1:
“Annie”
Double-unders
Sit-ups
50-40-30-20 and 10 rep rounds; for time

Scale 2:
25 Double-under attempts
50 Sit-ups
20 Double-under attempts
40 Sit-ups
15 Double-under attempts
30 Sit-ups
10 Double-under attempts
20 Sit-ups
5 Double-under attempts
10 Sit-ups

20170814

Monday, 14 August 2017 00:00

Skill:
Rope Climb

WOD:
4 Rounds
10 Double Kettlebell Cleans (53/35)
10m Double Kettlebell Front Rack Carry (53/35)
10 Double Kettlebell Shoulder to Overhead (53/35)
10m Double Kettlebell Front Rack Carry (53/35)
10 Double Kettlebell Front Rack Lunges (53/35)
10m Double Kettlebell Front Rack Carry (53/35)
10 Double Kettlebell Front Rack Squat(53/35)
Rest 3 minutes between rounds
*Kettlebell cleans just need to go below the knee

Scale 1:
35lb men 24lb women

20170811

Friday, 11 August 2017 00:00

Strength:
5-3-3-2-2-1-1-1-1-1 to hit a 1RM Overhead Squat

WOD:
8 rounds of:

Run 400 meters
Rest 90 seconds
Record total time.
*30 minute time cap

20170810

Thursday, 10 August 2017 00:00

Skill:
Squat Therapy - 3x10 reps each
http://www.crossfitinvictus.com/blog/squat-therapy/
Russian Baby Makers
Hawaiian Squats
Rack Assisted Squat Therapy

WOD:
30-20-10
Back Squat (135/95)
Box Jumps (30/24)
*20 min time cap

Scale:
Scale 1
30-20-10
Back Squat (135/95)
Box Step-ups (30/24)
Scale 2
30-20-10
Back Squat (95/65)
Box Jumps (24/20)

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