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321 N. Mustang Rd.
Mustang, OK 73064

(405) 323-0909

"Sugar Daddy"

Saturday, 17 November 2012 00:00

Open Gym 8-11

 

WOD:

"Sugar Daddy"

21-15-9

Deadlifts, 225/155

Sit ups

*400m run between rounds

121116

Friday, 16 November 2012 00:00

Skill:

15 mins chest to wall handstand practice

*The goal is to find a position that is basically nose and toes to wall.  If this is easy, then begin to try shoulder touches without allowing the torso or thighs to collapse against the wall.

 

WOD:

Three rounds for time:

800m sprint

Rest 2 mins

 

121115

Thursday, 15 November 2012 00:00

Str:

Thruster

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

 

WOD:

1 mile run

30 chest 2 bar pull ups

1 mile run

 

MOB:

Front rack stretch x 2 mins per

Internal shoulder rotation stretch x 2 mins per

 

DC:

20 HSPU few sets as possible

"Muscle Toe"

Wednesday, 14 November 2012 00:00

Str:

Hang Power Cleans

15 mins to establish practice or establish 1RM

 

WOD:

"Muscle Toe"

12-9-6-3

Strict Pull Ups

Hang Power Cleans, 185/135

Games Style Box Jumps, 30/24

 

Mob:

Pigeon Pose x 2 mins per leg

Couch Stretch x 2 mins per leg

 

DC:

50 burpees in few sets as possible

 

End:

2-4 x 150m sprint

121113

Tuesday, 13 November 2012 00:00

Str:

Back Squat

5 @ 50%, 5 @ 60%, 5 @ 70%, 3 @ 80%, 1 @ 990%

 

WOD:

21-15-9 reps for time of:

Handstand Push Ups

Wall ball "2 for 1's", 20/14

 

MOB:

Triceps on post x 2 mins per side

Bar and foam roller stretch x 2 mins

 

DC:

30 Toes 2 Bar

 

End:

2-4 x 400m

121112

Monday, 12 November 2012 00:00

For time:

500m row

50 box jumps, 20"

50 push ups

50 sit ups

50 jumping pull ups

50 back extensions (Good mornings, or supermans)

50 dips

20 alternating Turkish Get Ups, 1.5/1.0 pood kettlebell

 

Mob:

Samson Stretch w/ band, calves on post

 

DC:

20 Ninja sit ups

 

End:

5-7 x 100m sprints

"Alive Awake"

Saturday, 10 November 2012 00:00

Open Gym 8-11

 

"Alive Awake"

50 burpees

100 double unders

300m row

40 burpees

80 double unders

300m row

30 burpees

60 double unders

300m row

20 burpees

40 double unders

300m row

10 burpees

20 double unders

300m row

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