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321 N. Mustang Rd.
Mustang, OK 73064

(405) 323-0909

20180307

Wednesday, 07 March 2018 00:00

Make up for any WOD’s missed during challenge

WOD:
2 RFT:

400m Row
30 Box Jumps (30/24)
20 Pistols
10 Overhead Squat (135/95)
Max unbroken bar Muscle-Ups

20180306

Tuesday, 06 March 2018 00:00

WOD:
AMRAP 7 Minutes:

30 Double-Unders
5 Deadlifts (275/185)
*one point per rep

Partner up and storm through the WOD.

20180305

Monday, 05 March 2018 00:00

Max Unbroken Pull-Ups (anyhow)

Max Unbroken Handstand Push-Ups (anyhow)

Max Burpees in one minute

Max Unbroken Toes-to-Bar (anyhow)

Max Unbroken Muscle-Ups (Bar or Rings, anyhow)

*Can be done in any order. Rest as needed between attempts.

**Multiple attempts as needed

20180302

Friday, 02 March 2018 00:00

1 RM Clean and Jerk (Power or Squat)

1 RM Snatch (Power or Squat)

OR

OPEN WOD 18.2

18.2
1-2-3-4-5-6-7-8-9-10 Reps for Time of:
Dumbbell Squats (50/35)
Bar-Facing Burpees

18.2a
1 Rep Max Clean

12 Minute Time Cap

Scale:
Dumbbell Squats (35/20)

20180301

Thursday, 01 March 2018 00:00

WOD:
AMRAP 5 Minutes

“Baseline”
Row 500 Meters
40 Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups

*one point per meter, all other reps: one point per rep

Scale Pull-Ups Ring Rows
Scale Push-Ups to Knees

20180228

Wednesday, 28 February 2018 00:00

WOD:
AMRAP 20 Minutes

“Kelly”
Run 400 Meters
30 Box Jump (24/20)
30 Wall Ball Shots (20/14)

*30 points per completed run, all others, one point per rep
**Box Jumps can be step up/down and be considered Rx’d.
 

Scale Box Jump height to (20/16)
Scale Wall Ball Shots to (14/10)

20180227

Tuesday, 27 February 2018 00:00

WOD:
AMRAP 10 Minutes: “Fran”

21-15-19 reps of
Thrusters (95/65)
Pull-Ups
*one point per rep

Scale weight (65/45)
Scale Pull-ups Ring rows

WOD Calendar

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