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321 N. Mustang Rd.
Mustang, OK 73064

(405) 323-0909

20180117

Wednesday, 17 January 2018 00:00

Skill:
Every 30 seconds for 10 minutes:
Handstand
-Squeeze your glutes and grab the floor
-Keep head neutral (looking at opposite wall)
-Use the wall as needed but tap your feet off the wall if possible

WOD:
Three 5-minute rounds for max reps at each station:

From 0:00-2:00, run 400 meters then Double-Unders
From 2:00-3:00, Dumbbell/Kettlebell Push Jerks (35/25)
From 3:00-4:00, Pull-Ups
From 4:00-5:00, Dumbbell/Kettlebell Hang Squat Cleans (35/25)

Rest 5 minutes between rounds.

20180116

Tuesday, 16 January 2018 00:00

Warm-up:
 With PVC:
15 Pass-throughs
15 Overhead Squat
15 Jumping Back Squats
15 Snatch Balance
 With Barbell:
10 Overhead Squat
10 Jumping Back Squats
10 Snatch Balance

Strength: 2 Overhead Squat + 1 Snatch Balance
*at 70%, 80%, and 90% of 1RM Snatch (Technique is more important than weight)

WOD:
9-6-3
Squat Snatch (105/63)
Burpee Box Jump (30/24)

Rest 3 Min

Repeat

15 Minute Time Cap

Scaling:
Squat/Power Snatch (75/43)

Burpee Box Jump (24/20)

20180115

Monday, 15 January 2018 00:00

Strength: 3 Snatch Grip Deadlifts + 3 Snatch Extensions + 3 Snatch High Pulls*
*at 70%, 80%, and 90% of 1RM Snatch

WOD:
For time:
Run 400 meters
Rest 1 minute
Run 800 meters
Rest 2 minutes
Run 1,200 meters
Rest 3 minutes
Run 1600 meters

30 Minute Time Cap

Scaling:
Run 200 meters

Rest 1 minute
Run 400 meters
Rest 2 minutes
Run 600 meters
Rest 3 minutes
Run 800 meters

-OR-

On a 25-minute clock, 5 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
Record total distance rowed.

Scaling:
Intermediate: 20 minutes

Beginner: 15 minutes

20180112

Friday, 12 January 2018 00:00

Finish up or make up any WODS/Movements during challenge.

OR

Strength: Clean and Jerk 4x5 at 82% of your 1 RM Clean

WOD:
50 Sandbag Back Squats
40 Sandbag Cleans
30 Sandbag Press
20 Front Rack Reverse Lunges
10 Sandbag Swings



20180111

Thursday, 11 January 2018 00:00

Finish up or make up any WODS/Movements during challenge.

OR

Strength:
 
Snatch Balance 3-3-3-3-3 reps

WOD:
5 Rounds for Time:


5 Bear Complexes (95/63)
30 Double-Unders

1 Complex = Power Clean + Front Squat + Push Press + Back Squat + Push Press (behind the neck).

20 Minute Time Cap

20180110

Wednesday, 10 January 2018 00:00

WOD:
AMRAP 20 Minutes
“Kelly”
Run 400 Meters
30 Box Jump  (24/20)
30 Wall Ball Shots (20/14)

*30 points per completed run, all others, one point per rep
**Box Jumps can be step up/down and be considered Rx’d.

Scale Box Jump height to (20/16)
Scale Wall Ball to (14/10)

Strength: Deadlift 5-4-3-2-1 at 80%, 82%, 85%, 90%, 95%
Attempt a new 1RM if there is time.

20180109

Tuesday, 09 January 2018 00:00

Max Unbroken Pull-ups (anyhow)

1 Mile Run


500m Row


400m Run


*Can be done in any order. Rest as needed between attempts.

**Multiple attempts as needed


Mobility Work (Charity)


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