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321 N. Mustang Rd.
Mustang, OK 73064

(405) 323-0909

20180316

Friday, 16 March 2018 00:00

Open WOD 18.4

For Time:
21 Deadlifts (225/155)
21 Handstand Push-Ups
15 Deadlifts (225/155)
15 Handstand Push-Ups
9 Deadlifts (225/155)
9 Handstand Push-Ups
21 Deadlifts (315/205)
50-ft. Handstand Walk
15 Deadlifts (315/205)
50-ft. Handstand Walk
9 Deadlifts (315/205)
50-ft. Handstand Walk
Time Cap: 9 Min.

Scale:
Deadlift (135/95) & (185/135)
HSPUs to Hand-Release Push-Ups
50-ft. Handstand Walk to 50-ft. Bear Crawl

20180315

Thursday, 15 March 2018 00:00

 

Strength: 2 Snatch Balances + 1 Overhead Squats @ 60%, 70%, 75%, 80%, 85% of 1RM Overhead Squat

WOD:
Complete as many rounds as possible in 12 minutes of:

1 Squat Snatch (155/105)
3 Clean and Jerks (155/105)
30 Double-Unders

 

20180314

Wednesday, 14 March 2018 00:00

No strength. Crush it.

WOD:
Run 100m

30 American Kettlebell Swings (53/35)
Run 200m
30 Pull-ups
Run 400m
30 Wall-Ball Shots (20/14)
Run 800m
30 Burpees
Run 400m
30 Single Arm Kettlebell Overhead Squats (53/35)*
Run 200m
30 GHD Sit-ups
Run 100m

*15 each arm

35 Minute Time Cap

20180313

Tuesday, 13 March 2018 00:00

Strength: 5 x 3 superset (Heavy)

A.Single Arm DB/KB Bench press
B. Bent over Row*

Choose a weight you can safely use for A and B to work through each movement before resting approximately 60 seconds between sets.  4 count lower on both.

4 Rounds for Time:
Row 500m
50 Air Squats

20 Minute Time Cap

20180312

Monday, 12 March 2018 00:00

Skill: Rope Climbs
*If you have rope climbs, complete 7 ascents during this time.

WOD:
"DT"

Five Rounds for Time of:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

20 Minute Time Cap

20180309

Friday, 09 March 2018 00:00

OPEN WOD 18.3
2 Rounds for Time:
100 Double-Unders
20 Overhead Squats (115/80)
100 Double-Unders
12 Ring Muscle-Ups
100 Double-Unders
20 Dumbbell Snatches (50/35)
100 Double-Unders
12 Bar Muscle-Ups

14 Minute Time Cap

Scale:
Single-Unders
Overhead Squats (45/35)
Pull-Ups
Dumbbell Snatches (35/20)

OR

Make up for any WOD’s missed during challenge

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

4 count lower on these until they get heavy.


WOD:
3 Rounds for Time:

400m Run
500m Row

20180308

Thursday, 08 March 2018 00:00

Make up for any WODs missed during challenge

WOD:
5 Rounds for Time

10 Deadlifts (225/155)
20 Overhead Walking Lunges (45/25lb plate)
10 Toes-to-Bar

WOD Calendar

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