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321 N. Mustang Rd.
Mustang, OK 73064

(405) 323-0909

121006

Saturday, 06 October 2012 00:00

Open gym 8-11

 

WOD:
For time:

800 m run

15 hang squat snatches (weight heavy as form will allow)

800 m run

15 squat snatches from mid thigh

800 m run

15 squat snatches

121005

Friday, 05 October 2012 00:00

5:30 p.m. class Oly Lift ONLY

Str:

Snatch Pulls

4 x 4 @ 95% of 1RM of Snatch

 

WOD:
Four rounds:

400 m run

7 split snatches, 115/75

7 chest 2 bar pull ups

121004

Thursday, 04 October 2012 00:00

"Nobody who ever gave his/her best regretted it."

-George Halas

 

Str:

20 mins to establish a 1RM Clean and Jerk

 

WOD:

Three rounds for time:

20 power cleans, 135/95

20 HR push ups

121003

Wednesday, 03 October 2012 00:00

"Find your weaknesses, make friends with them, and then beat them to death"

-Chris Spealler

 

Str:

15 mins to establish a 1RM Front Squat + Push Jerk

*Clearly the limiting of this sequence will be the jerk.  This is not a true test of the front squat, but a drill to practice the transition from the Clean to the Jerk.  Racks may be used.

 

WOD:

Five rounds for time:

6 handstand push ups

12 chest-2-bar pull ups

24 weighted walking lunges, 45/25

"Carse"

Tuesday, 02 October 2012 00:00

WOD:

"Carse"

21-18-15-12-9-6-3 reps for time of:

95/65# squat clean

Double under

185/113# deadlift

24/20 box  jump

*Begin each round with a 50 meter bear crawl.

 

U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands, New Mexico, died in Kandahar, Afghanistan on Feb. 8, 2011, from wounds suffered when insurgents attacked his unit using and I.E.D.  He is survived by his mother Janis, and sisters Megan Brown and Kristin Purdy.

121001

Monday, 01 October 2012 00:00

"Good, better, best.  Never let it rest.  Until your good is your better, and your better is your best."

-Tim Duncan

 

Strength:

Back Squat

3 @ 70%, 3 @ 75%, 2 @ 80%, 2 x 1 @ 85%-rest 2-3 mins between sets

 

WOD:

Three rounds for time:

50 air squats

30 pull ups

20 push ups

"Randy"

Saturday, 29 September 2012 00:00

Open Gym 8-11

 

"Randy"

75 power snatches, 75/55

 

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member killed in the line of duty.

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