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20171116

Thursday, 16 November 2017 00:00

Strength: Deadlift 5-4-3-2-1 at 80%, 82%, 85%, 90%, 95%
Attempt a new 1RM if there is time.

WOD:
3 Rounds for Time:


30 Lunges
400m Run

Rx+: Grab a sandbag.
10 immediate Burpees every time it touches the ground.

20171115

Wednesday, 15 November 2017 00:00

Skill: Pistol Progression

WOD:
5 Rounds for Time:


Calorie Row (20/15)
15 Med. Ball Squat Cleans (20/14)
15 Handstand Push-ups

Scale Med. Ball weight to ability. Scale Handstand Push-ups in this order:

One Abmat
Two Abmats
Three Abmats
Elevated feet on a box or bench
Strict Push-ups

Use this progression to get better at Handstand Push-ups during this WOD.
30 minute time cap

20171114

Tuesday, 14 November 2017 00:00

Strength: Halting Clean Deadlift + Clean Extension + Clean High Pull + Clean = 1 Cycle
Complete 5 cycles increasing the weight for a max of the day.
Choose a light weight and focus on technique.

WOD:
11 Rounds for Time & Weight
8 Burpee Box Jumps (24/20)
1 Heavy Clean

Choose the weight. It should be approximately 75-85% of your 1 RM.

Burpee Box Jumps are facing the box. Squat Cleans.

25 minute time cap

Scale: Burpee Box Jumps to Burpee Step-ups.

20171113

Monday, 13 November 2017 00:00

Strength: Front Squat 5-4-3-2-1 at 80%, 82%, 85%, 90%, 95%
Attempt a new 1RM if there is time.

WOD:
Teams of 2

Each team member completes the prescription.
Share one rower and one bike.

Assault Bike (15 calories each)
Run 400m or Row 500m (each)
200 Double-unders (total*)
Run 800m or Row 1000m (each)
Assault Bike or Row (40 calories each)

*Switch each miss
Scale Double-unders to 100 total. Make those attempts!

25 minute time cap

20171110

Friday, 10 November 2017 00:00

Strength:Thruster 5-4-3-2-1 at 80%, 82%, 85%, 90%, 95%*
*Superset one Push Press at the end of each set of Thrusters.
 
WOD:
8 Minute EMOM
  10 Supermans
  10 Toes-to-Bar
  10 Second Plank

Rest 5 minutes

10 Minute EMOM
  20 Second L-Sit Hold (rings or parallettes)

  20 Second Hollow Rock
  20 Seconds of Sit-Ups

Scale: Toes-to-Bar to Monday’s progression.
Scale: L-Sit to Knee sit.

20171109

Thursday, 09 November 2017 00:00

Strength: 5x5 Push Jerk at 60%. 
Focus on a tight core in lieu of heavy weight.

WOD:
4 Rounds for Time of:
25 Hang Power Cleans (95/65)
400m Run or 500m Row
75 Double-unders

Scale:

Hang Power Cleans (65/43)
400m Run or 500m Row
25 Double-under Attempts

20171108

Wednesday, 08 November 2017 00:00

Skill: Rope Climb Progression

WOD:
“Jackie”
1000m Row
50 Thrusters (45/33)
30 Pull-ups

Or

“Baseline” 20 minute AMRAP
“Baseline”
500m Row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

WOD Calendar

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