Email Us

321 N. Mustang Rd.
Mustang, OK 73064

(405) 323-0909

20180406

Friday, 06 April 2018 00:00

Warm-up:

Superset
3x20 Alternating Mountain Climbers
3x20 Hollow Rocks
3x20 Leg Lifts

Superset

3x10 each Side Landmine Rotational Punch
3x45 Second Side Plank each Side
3x20 Hip Bridge

Skill/Strength:
Push Jerk 5-4-3-2-1 at 80%, 82%, 85%, 90%, 95%
Aim for a new 1 RM if there is time.

WOD:
Two Person Partner WOD.
Alternate reps until reaching the prescribed number.

70 Box Jumps (24”/20”)
70 Burpees
70 Lunges (in place)
70 Sit-ups
70 Pull-ups
70 Jumping Squats

Accessory Work*:
*perform as a superset
3 Rounds:
5 Bench Press @80%
10 Strict Pull-ups
*perform as a superset
3 Rounds:
8-12 DB Bench Press
8-12 DB Row
Choose a weight you fail at 8-12 reps.

Leave a comment

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

WOD Calendar

« June 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