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321 N. Mustang Rd.
Mustang, OK 73064

(405) 323-0909

"Team America"

Saturday, 18 August 2012 00:00

"Team America"

In teams of two complete:

100 kettlebell swings, 1.5/1.0

50 burpees

30 toes 2 bar

10 snatches (any style) 155/105

30 toes 2 bar

50 burpees

100 parter wall ball shots, 20/14

All reps may be apportioned any way between the teammates, but only one teammate may be working at a time.  The only exception is partner wall ball shots.  These must be performed by teammates alternating wall ball shots.  This means one teammate performs a wall ball shot, while the ball is in the air, the other teammate steps in, catches it, and performs another wall ball shot.  All reps must be performed alternating.

 

AT HOME WOD:

7 min AMRAP:

Burpees

"Bradley"

Friday, 17 August 2012 00:00

"Make sure your worst enemy doesnt live between your ears."

-Laird Hamilton

 

5:30 p.m. class Oly Lifting ONLY

 

WOD:

"Bradley"

Ten rounds:

100 m sprint

10 pull ups

100 m sprint

10 burpees

 

*Rest 30 seconds between rounds*

5k run

Thursday, 16 August 2012 00:00

"The difference between the impossible and the possible lies in a person determination."

-Tommy Lasorda

 

Str:

Shoulder Press

5-5-5

 

WOD:

5k run

120815

Wednesday, 15 August 2012 00:00

"Set your goals high, and don't stop till you get there"

-Bo Jackson

 

Str:

Deadlift

3-3-3-3

 

WOD:

With a continuously running clock, do one pull up and one handstand push up on the first minute, 2 of each on the second, three of each on the first.....continuing as long as you are able.  When you cannot complete the required number of reps for either exercise, continue only with the other one as long as you are able.

 

Use as many sets in any order each minute as needed.

 

Post number of minutes completed successfully for each exercise.  Their sum is your score.

120814

Tuesday, 14 August 2012 00:00

"Age is no barrier.  It is a limitation that you put in your mind"

 

Strength:

Back Squat

5-5-5

 

WOD:

Three rounds for time:

25 wall ball shots, 20/14

50 double unders (150 singles)

25 sit ups

120813

Monday, 13 August 2012 00:00

"Persistence can change failure into extraordinary achievement"

 

Strength:

Behind the neck Jerk

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

 

WOD:
Three rounds for time:

20 power cleans, 95/65

20 hand release (game style) push ups

120811

Saturday, 11 August 2012 00:00

"I am in earnest;

I will not equivocate;

I will not excuse;

I will not retreat a single inch;

and I will be heard"

-William Lloyd Garrison

 

OPEN GYM 8-11

 

WOD:

Five rounds for time:

400 m run

5 overhead squats (as heavy as possible)

 

AT HOME WOD:

Four rounds for time:

10 handstand push ups

10 lunges

1 mile run

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