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321 N. Mustang Rd.
Mustang, OK 73064

(405) 323-0909

20170727

Thursday, 27 July 2017 00:00

Strength:
Push Jerk 5-4-3-2-1 at 80%, 82%, 85%, 90%, 95%


WOD:
6 Rounds
2 Min on/1 Min off
100m Run
5 Overhead Squats (95/65)
Max Rep Double Unders
*Score = Total Double Unders

20170726

Wednesday, 26 July 2017 00:00

Conditioning/Skill:
EMOM 7 minutes:
3 Jumps, Left Foot
3 Jumps, Right Foot
10 Penguin Taps
-Work timing even if you have a few DU’s

WOD:
Complete as many rounds as possible in 10 minutes of:
3 Muscle Ups
3 Hang Power Cleans (185/125)
100m Run

20170725

Tuesday, 25 July 2017 00:00

Strength:
Power Snatch 5-4-3-2-1 at 80%, 82%, 85%, 90%, 95%


WOD:
Complete as many rounds as possible in 12 minutes of:
250m Row
25 V-ups

20170724

Monday, 24 July 2017 00:00

Strength:
Thruster 5-4-3-2-1 at 80%, 82%, 85%, 90%, 95%


WOD:
2 Rounds
60 Med Ball Cleans
30 Shoulder to Overhead (115/75)
*Time cap 17 minutes

20170721

Friday, 21 July 2017 00:00

Strength:
Power Clean 5-4-3-2-1 at 80%, 82%, 85%, 90%, 95%

-more practiced athletes should work toward stringing reps together and NOT dropping the bar

WOD:
"Jerry"
For time:
Run 1 mile
Row 2000m
Run 1 mile

** if your name is Chad Duff, complete two rounds 

20170720

Thursday, 20 July 2017 00:00

Skill:
Rope Climbs

WOD:
For Time:
100 Wall Ball Shots (20/14)
75 Push Press (75/53)
50 Weighted Sit-up with medicine ball
25 Devil Press (40/25) Dumbbells
*For the Devil Press - it is a push up on the dumbbells, jump in, mini deadlift and then one fluid motion to lock the dumbbells out overhead.
https://www.youtube.com/watch?v=gAIhCMM4Haw
** 20 Minute Time Cap

20170718

Tuesday, 18 July 2017 00:00

Strength:
Back Squat 5x3 at 85%


WOD:
For time:
30 Power Snatch (115/75)
30 Clean and Jerk
*Kicker – at the top of every minute perform 15 Double-Unders
**16 minute time cap

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