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321 N. Mustang Rd.
Mustang, OK 73064

(405) 323-0909

20170517

Wednesday, 17 May 2017 00:00

Skill:
Pistol progression

WOD:
5 Rounds of:

1 minute max Double-unders
1 minute max Sit-ups
1 minute max Front Rack Walking Lunge (95/63)
1 minute rest*
Total reps for score. 

20170516

Tuesday, 16 May 2017 00:00

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


WOD:
3 Rounds for time:

30 second L-sit
15 Calorie Row
30 second Pull-up hold at top
15 Calorie Row
30 second Superman hold
15 Calorie Row
30 second Handstand hold
15 Calorie Row
30 second rest
* accumulate 30 seconds total of each static hold before moving onto the row.
Time cap at 25 minutes

20170515

Monday, 15 May 2017 00:00

Skill:
Clean and Jerk


WOD:
“Grace”
For time:
30 Clean and Jerk (135/95)

20170512

Friday, 12 May 2017 00:00

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

WOD:
Complete 10 rounds for time of:
100m Sprint
*Rest precisely 1 minute between rounds

20170511

Thursday, 11 May 2017 00:00

Strength Work:
1 RM Deadlift


WOD:
“Karen 2.0”

150 Wall Ball Shots 20/14
150 Burpees
*Every time you break from wall ball shots, perform the same number of burpees.
*25 Minute time cap.

20170510

Wednesday, 10 May 2017 00:00

Skill:
Pull-ups*
*Strict, Kipping, Butterfly

WOD:
“Jackie”

1000m Row
50 Thrusters (45/33)
30 Pull-ups

20170509

Tuesday, 09 May 2017 00:00

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

WOD:
Every minute on the minute for 20 minutes, complete:

Even Minutes: 30 Double-Unders
Odd MInutes: 10 Alternating Kettlebell Snatch (53/35)

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