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321 N. Mustang Rd.
Mustang, OK 73064

(405) 323-0909

20170606

Tuesday, 06 June 2017 00:00

Strength:  
Back Squat 1RM

WOD:
For time:

25 minute time cap
39 Toes To Bar*
33 Toes To Bar*
27 Toes To Bar*
21 Toes To Bar*
15 Toes To Bar*
9  Toes To Bar*
3  Toes To Bar*
*any break during the set = 5 cal on rower. After each set of TTB complete calories before moving onto the next set. 

20170605

Monday, 05 June 2017 00:00

Strength:  
Push Press 1RM

WOD:
Complete as many rounds as possible in  7 minutes of:

7 Hang Power Cleans (115/75)
7 Shouder to Overhead (115/75)
7 Deadlifts (115/75)
 
Then:
Mobility
Banded Quad, Hamstring, and Adductor
*Hold each position for 1 minute, then switch and repeat cycle 3 times total

20170602

Friday, 02 June 2017 00:00

Strength:  
Back Squat  5-4-3-2-1 at 75%, 80%, 85%, 90%,


WOD:
Run or Row 5K
*30  minute time cap

20170601

Thursday, 01 June 2017 00:00

Skill:
Handstand Walk

WOD:

“Lynne”
5 rounds not for time
Max bodyweight bench press
Max pull-ups

20170531

Wednesday, 31 May 2017 00:00

Strength:
Strength:Overhead Squat 5-4-3-2-1 at 75%, 80%, 85%, 90%, 95%


WOD:
For time:
1000m Row
200m Kettlebell Farmers Carry (53/35)
100m Kettlebell Waiters Walk ( 50m right arm, 50m left arm)
KB waiters walk, 50 meters, left arm
*Rest 5 minutes then:
"Annie"
50-40-30-20-10 rep rounds of:
Double-unders
Sit-ups

20170530

Tuesday, 30 May 2017 00:00

Strength:
Push Press 5-4-3-2-1 at 75%, 80%, 85%, 90%, 95%

WOD:
10 Back Squat at bodyweight
500m row
8 Back Squat at bodyweight
400m row
6 Back Squat at bodyweight
300m row
4 Back Squat at bodyweight
200m row
2 Back Squat at bodyweight
100m row

20170529

Monday, 29 May 2017 00:00

Memorial Day
*Mustang location only at 9:00am

“Murph”
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

WOD Calendar

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