Email Us

321 N. Mustang Rd.
Mustang, OK 73064

(405) 323-0909

20180405

Thursday, 05 April 2018 00:00

Warm-up:
2 Rounds
5 Russian Baby Makers
5 Pvc Jump Squats
5 Lunges Each Side
5 Plank Leg Slides Each Side
Buy-in on reverse lunge with the bar 10-20 reps

Skill/Strength:
Superset each side.
3x3 Front Rack Reverse Lunges @50% 1RM Front Squat*
3x4 Lateral Jumps
*Increase weight as needed

WOD:


In 10 minutes complete:

30 Front Squats (185/135)
Run 100m until time cap.

Record total number of runs to include any runs started within the time cap.

Accessory Work:

TABATA x 2
KB Farmers Carry Holds
(The purpose is to train/strengthen your grip. Pick something heavy)

Accumulate 3 minutes hanging from the pull-up bar.

Leave a comment

Make sure you enter the (*) required information where indicated. HTML code is not allowed.

WOD Calendar

« April 2018 »
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