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321 N. Mustang Rd.
Mustang, OK 73064

(405) 323-0909

120815

Wednesday, 15 August 2012 00:00

"Set your goals high, and don't stop till you get there"

-Bo Jackson

 

Str:

Deadlift

3-3-3-3

 

WOD:

With a continuously running clock, do one pull up and one handstand push up on the first minute, 2 of each on the second, three of each on the first.....continuing as long as you are able.  When you cannot complete the required number of reps for either exercise, continue only with the other one as long as you are able.

 

Use as many sets in any order each minute as needed.

 

Post number of minutes completed successfully for each exercise.  Their sum is your score.

120814

Tuesday, 14 August 2012 00:00

"Age is no barrier.  It is a limitation that you put in your mind"

 

Strength:

Back Squat

5-5-5

 

WOD:

Three rounds for time:

25 wall ball shots, 20/14

50 double unders (150 singles)

25 sit ups

120813

Monday, 13 August 2012 00:00

"Persistence can change failure into extraordinary achievement"

 

Strength:

Behind the neck Jerk

1-1-1-1-1-1-1

 

WOD:
Three rounds for time:

20 power cleans, 95/65

20 hand release (game style) push ups

120811

Saturday, 11 August 2012 00:00

"I am in earnest;

I will not equivocate;

I will not excuse;

I will not retreat a single inch;

and I will be heard"

-William Lloyd Garrison

 

OPEN GYM 8-11

 

WOD:

Five rounds for time:

400 m run

5 overhead squats (as heavy as possible)

 

AT HOME WOD:

Four rounds for time:

10 handstand push ups

10 lunges

1 mile run

120810

Friday, 10 August 2012 00:00

"Whatever is worth doing, is worth doing well"

-Unknown

 

Str: (a.m. classes only)

Power Cleans

5-5-5 (light, technique)

 

Oly:

Clean & Jerk

 

WOD:

16 min AMRAP:

5 handstand push ups

5 knees 2 elbows

5 clean & jerks, 155/93

100 m sprint

120809

Thursday, 09 August 2012 00:00

"Far better is it to dare mighty things, to win glorious triumphs, even though checkered by failure...than to rank with those poor spirits who neither enjoy nor suffer much, because they live in a gray twilight that knows not victory nor defeat."

-Theodore Roosevelt

 

Str:

Overhead Squat

3-3-3-3-3

 

WOD:

21-15-9

Deadlift, 315/153

Box jumps, 24/20

120808

Wednesday, 08 August 2012 00:00

"You have to wonder some times what you are doing out there.  Over the years, I have given myself a thousand reasons to keep running, but it always comes back to where it started.  It comes to self-satisfaction and a sense of achievement."

-Unknown

 

Str:

Deadlift

5-5-5

 

WOD:
18 min AMRAP:

5 clapping push ups

5 ab mat sit ups

5 kettlebell swings, 2.0/1.5

200 m run

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