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Mustang, OK 73064

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Front squats & burpee pull ups

Monday, 02 July 2012 00:00

Strength:

Deadlift

5 x 3

 

WOD:

Three rounds for time:

12 front squats, 135/83

12 burpee pull ups

Open Gym 8-11

Saturday, 30 June 2012 00:00

WOD:

For time:

400 m run

15 thrusters, 115/93

400 m run

12 thrusters

400 m run

9 thrusters

Finish Strong!

Friday, 29 June 2012 00:00

5:30 A.M. CLASS AS NORMAL

9:30 A.M. CLASS AS NORMAL

5:30 P.M. OLY LIFT ONLY

6:30 P.M. WOD AS NORMAL

 

WOD:

50 box jumps, 24/20

50 jumping pull ups

50 kettlebell swings, 1.5/1.0

50 steps of walking lunges

50 knees 2 elbows

50 push presses, 45/33

50 back extensions

50 wall ball shots, 20/14

50 burpees

50 double unders

 

*MONITOR YOUR WATER/FLUID INTAKE DURING THIS HEAT!  SHOOT FOR A MINIMUM OF YOUR BODY WEIGHT IN OUNCES EVERY DAY*

Handstand push ups and L pull ups

Thursday, 28 June 2012 11:21

Strength:

Bench press 

4x12

 

WOD:

20 min AMRAP

7 handstand push ups

12 L pull ups

867-5309

Wednesday, 27 June 2012 16:46

Skill:

Rope climb progressions

 

WOD:

Three rounds for time:

8 deadlifts, 135/83

6 hang power cleans, 135/83

7 push presses, 135/83

5 handstand push ups

30 air squats

9 chest to bar pull ups

Run and snatch

Tuesday, 26 June 2012 00:00

Skill:

Double under practice

Go for max unbroken reps

 

WOD:

800 m run

30 snatches

800 m run

WEIGHT USED IS YOUR CHOICE.  MAKE IT A CHALLENGING WEIGHT.  GO FOR QUALITY OF REPS AND MOVEMENTS, NOT JUST TIME

Run and muscle ups

Monday, 25 June 2012 00:00

Strength:

Overhead Squat

10-10-8-6-4

 

WOD:

800 m run

30 muscle ups (or pull ups and dips)

800 m run

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