Email Us

321 N. Mustang Rd.
Mustang, OK 73064

(405) 323-0909

20170526

Friday, 26 May 2017 00:00

** Mustang Location Only This Evening.  Have a safe Memorial Day Weekend. **
Strength:
Deload week

No more than 40-60% on the bar!!!
Snatch grip squat press 4x5

WOD:

10 minutes max unbroken “penguin taps”
Rest then”
“Isabel”
30 Snatches for time (135/95)

20170525

Thursday, 25 May 2017 00:00

Strength:
Deload week

No more than 40-60% on the bar!!!
Muscle Snatch 4x4

WOD:
4 Rounds for time:
400m Run
50 Walking Lunges

20170524

Wednesday, 24 May 2017 00:00

Strength:
Deload week

No more than 40-60% on the bar!!!
Push Press: aka “Jerk-drive” 4x4

WOD:
5 Rounds for time of:
Max Unbroken Push-ups
25 Double-unders or 15 Calorie Row
5 Deadlifts at 1.5x Body Weight
Rest 1 minute
*Record push ups and total time

20170523

Tuesday, 23 May 2017 00:00

Strength:
Deload week

No more than 40-60% on the bar!!!
Halting Deadlifts 4x4

WOD:
“Fran-Tastic!”
Three rounds for time:
21-15-9
Thrusters (95/65)
Pull-ups
*7 minute cap for each set of “Fran”.
Add incomplete reps to the end of 7:00. One rep=1 second.

20170522

Monday, 22 May 2017 00:00

Strength:
Deload week

No more than 40-60% on the bar!!!
Jerk Balance 4x4

WOD:
"Flight Simulator"
For time:
5 Double Unders
10 Double Unders
15 Double Unders
20 Double Unders
25 Double Unders
30 Double Unders
35 Double Unders
40 Double Unders
45 Double Unders
50 Double Unders
45 Double Unders
40 Double Unders
35 Double Unders
30 Double Unders
25 Double Unders
20 Double Unders
15 Double Unders
10 Double Unders
5 Double Unders
*ALL SETS UNBROKEN before moving onto the next set of double-unders.
Scale:
Perform broken sets after failure
*20 minute time cap

20170519

Friday, 19 May 2017 00:00

Strength:
Strict Press  5-4-3-2-1 at 75%, 80%, 85%, 90%, 95%


WOD:
50 Jumping Squats

50 Back Extensions/Good Morning with PVC
50 Push-ups
50 Toes to Bar
50 Box Jumps (24/20)
50 Horizontal Ring Rows

20170518

Thursday, 18 May 2017 00:00

Strength:
Deadlift 5-4-3-2-1 at 75%, 80%, 85%, 90%, 95%

WOD:
5 Kettlebell Thrusters (55/35) Each Arm

100m Run
10 Kettlebell Thrusters (55/35)
200m Run
15 Kettlebell Thrusters (55/35)
400m Run
15 Kettlebell Thrusters  (55/35)
200m Run
10 Kettlebell Thrusters (55/35)
100m Run
5 Kettlebell Thrusters (55/35)

WOD Calendar

« June 2017 »
Mon Tue Wed Thu Fri Sat Sun
      1 2 3 4
5 6 7 8 9 10 11
12 13 14 15 16 17 18
19 20 21 22 23 24 25
26 27 28 29 30    

Member Login

Find Us on Facebook