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321 N. Mustang Rd.
Mustang, OK 73064

(405) 323-0909

20170908

Friday, 08 September 2017 00:00

Strength:
Back Squat 5-4-3-2-1 at 80%, 82%, 85%, 90%, 95%
 
WOD:
30 Rope Climbs for time
-OR-
30 Gymnastic sets for time
-OR-
A combination of Rope Climbs and Gymnastic Sets totaling 30.

Gymnastic set:
2 Pull-ups
3 Knees to elbow
3 Burpee Box Jump overs 24”/20”

Rx+: Legless on either one!

Scaling:
Band Pull-ups as necessary.

Knee to armpits or knee raises.

*25 minute time cap

20170907

Thursday, 07 September 2017 00:00

Strength:
Snatch on toes (light weight or PVC) 3-3-3-3-3 reps

https://breakingmuscle.com/fitness/video-bob-takano-the-snatch-on-toes

WOD: 
Every minute on the minute for 10 minutes, complete:

1 Squat Clean and Jerk @ 90% 1RM
25 Double Unders
*Score: completed rounds
Scaling: Make double-under attempts.

20170906

Wednesday, 06 September 2017 00:00

Strength:
5-3-2-2-1-1-1-1 for a 1RM Power Clean

WOD:
5 Rounds for Time:
5 Ring Dips
200-Meter Run
10 Pull-Ups on Pull-Up Ladder

Pull-Up Ladder:

Round 1: Weighted*, full range of motion
Round 2: Weighted*, kipping
Round 3: Bodyweight, full range of motion
Round 4: Kipping, chest-to-bar Round 5: Kipping, standard
*Scale weight according to ability
**20 min time cap

20170905

Tuesday, 05 September 2017 00:00

Strength:
Push Press 5-4-3-2-1 at 80%, 82%, 85%, 90%, 95%

WOD:
10 Rounds for Time:
25-Yard Farmer’s Walk holding Two Kettlebells (70/53)
10 Burpees
*15 min time cap

20170904

Monday, 04 September 2017 00:00

Happy Labor Day!

WOD at 9am.  No other classes.

20170831

Thursday, 31 August 2017 00:00

WOD:
"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)

Scale 1:
3 Rounds for time of:

50 Squats
14 Chest to Bar Pull-ups
14 Ring Dips
10 Hang Power Cleans (135/95)

Scale 2:
3 Rounds for time of:

50 Squats
14 Assisted Pull-ups
14 Dips - assisted as needed
10 Hang Power Cleans (135/95)

20170830

Wednesday, 30 August 2017 00:00

WOD:
“Rich”
For time:
13 Squat Snatches (155/105)
Then, 10 rounds of:
   10 Pull-ups
   100m Sprint
Then, 13 squat cleans (155/105)
*30 minute time cap

Scale 1:
13 Power snatches (135/95)

Then, 10 rounds of:
   10 Pull-ups - assist if needed
   100m Sprint
Then, 13 Power cleans (135/95)
 
Scale 2:
13 Power Snatches (95/65)

Then, 10 rounds of:
   10 Pull-ups - assist if needed
   100m Sprint
Then, 13 Power Cleans (95/65)

WOD Calendar

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