Email Us

321 N. Mustang Rd.
Mustang, OK 73064

(405) 323-0909

20171120

Monday, 20 November 2017 00:00

Strength: Overhead Squat 5-3-2-2-1-1-1-1 for a 1RM
 
WOD:
15 Minute AMRAP
Handstand Walk 12 Feet or Bear Crawl 36 Feet
15 Air Squats

If you fall, restart at the point of contact furthest from the finish.

Scaling for Handstand Walk:
1.Using the wall to assist you, walk sideways on your hands for 10 total steps, alternate left and right.

2. Elevate your feet on a box or coach and walk on your hands left or right.
3. Perform shoulder taps with your feet on the wall or elevated on a box.

20171117

Friday, 17 November 2017 00:00

Skill: “Frenchies”
3x5

WOD:
For Time:
21 Turkish Get-Ups, Right Arm (35/24)

50 Kettlebell Swings (35/24)
21 Overhead Squats, Left Arm (35/24)
50 Kettlebell Swings (35/24)
21 Overhead Squats, Right Arm (35/24)
50 Kettlebell Swings (35/24)
21 Turkish Get-Ups, Left Arm (35/24)
With a single Kettlebell 
Scale:
21 Kettlebell Sit-ups

50 Kettlebell Swings
21 Front Rack Squats, Left Arm
50 Kettlebell Swings
21 Front Rack Squats, Right Arm
50 Kettlebell Swings
21 Kettlebell Sit-ups

With a single Kettlebell (24/16)

30 minute time cap



20171116

Thursday, 16 November 2017 00:00

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

WOD:
3 Rounds for Time:


30 Lunges
400m Run

Rx+: Grab a sandbag.
10 immediate Burpees every time it touches the ground.

20171115

Wednesday, 15 November 2017 00:00

Skill: Pistol Progression

WOD:
5 Rounds for Time:


Calorie Row (20/15)
15 Med. Ball Squat Cleans (20/14)
15 Handstand Push-ups

Scale Med. Ball weight to ability. Scale Handstand Push-ups in this order:

One Abmat
Two Abmats
Three Abmats
Elevated feet on a box or bench
Strict Push-ups

Use this progression to get better at Handstand Push-ups during this WOD.
30 minute time cap

20171114

Tuesday, 14 November 2017 00:00

Strength: Halting Clean Deadlift + Clean Extension + Clean High Pull + Clean = 1 Cycle
Complete 5 cycles increasing the weight for a max of the day.
Choose a light weight and focus on technique.

WOD:
11 Rounds for Time & Weight
8 Burpee Box Jumps (24/20)
1 Heavy Clean

Choose the weight. It should be approximately 75-85% of your 1 RM.

Burpee Box Jumps are facing the box. Squat Cleans.

25 minute time cap

Scale: Burpee Box Jumps to Burpee Step-ups.

20171113

Monday, 13 November 2017 00:00

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

WOD:
Teams of 2

Each team member completes the prescription.
Share one rower and one bike.

Assault Bike (15 calories each)
Run 400m or Row 500m (each)
200 Double-unders (total*)
Run 800m or Row 1000m (each)
Assault Bike or Row (40 calories each)

*Switch each miss
Scale Double-unders to 100 total. Make those attempts!

25 minute time cap

20171110

Friday, 10 November 2017 00:00

Strength:Thruster 5-4-3-2-1 at 80%, 82%, 85%, 90%, 95%*
*Superset one Push Press at the end of each set of Thrusters.
 
WOD:
8 Minute EMOM
  10 Supermans
  10 Toes-to-Bar
  10 Second Plank

Rest 5 minutes

10 Minute EMOM
  20 Second L-Sit Hold (rings or parallettes)

  20 Second Hollow Rock
  20 Seconds of Sit-Ups

Scale: Toes-to-Bar to Monday’s progression.
Scale: L-Sit to Knee sit.

Page 1 of 213

WOD Calendar

« November 2017 »
Mon Tue Wed Thu Fri Sat Sun
    1 2 3 4 5
6 7 8 9 10 11 12
13 14 15 16 17 18 19
20 21 22 23 24 25 26
27 28 29 30      

Member Login

Find Us on Facebook