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321 N. Mustang Rd.
Mustang, OK 73064

(405) 323-0909

20170706

Thursday, 06 July 2017 00:00

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

 
WOD:
2000m Row & Death by HSPU!
At 3-2-1 go, begin rowing. At the top of the first minute perform one handstand push-up and immediately being rowing again. At the top of the 2nd minute, complete two HSPUs. Continue increasing the HSPU count each minute.
Continue the pattern until you reach 2000m or you fail on the reach the required number of HSPUs within the minute. If you fail prior to reaching 2000m, reset the HSPU count to 1 and continue until you reach 2000m.
*20 minute time cap

20170705

Wednesday, 05 July 2017 00:00

Strength::
Bench Press 5 x 3 @ 80%

 
WOD:
75 Double Unders
800m Run
20 Toes to Bar
20 Wall Ball 20/14
50 Double Unders
600m Run
15 Toes to Bar
15 Wall Ball Shots
25 Double Unders
400m Run
10 Toes to Bar
10 Wall Ball Shots
*25 minute time cap

20170704

Tuesday, 04 July 2017 00:00

Happy Independence Day!

9am WOD!

Welcome Coach Krissi to her "official" solo coaching debut.

20170703

Monday, 03 July 2017 00:00

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

WOD:
For time:
400m Sandbag Run
400m Run
200m Sandbag Run
200m Run
100m Sandbag Run
100m Run

20170630

Friday, 30 June 2017 00:00

Strength:  
Overhead Squat 1RM
 
WOD:
Complete as many rounds as possible in 12 minutes of:
* Ladder by ones each movement
1 Box Jump (24/20)
2 Toes To Bar
3 Box Jumps (24/20)
4 Toes to Bar
5 Box Jumps (24/20)

6 Toes to Bar
…etc…

20170629

Thursday, 29 June 2017 00:00

Skill:
Thrusters

-Focus on explosive hip drive once you hit the power position in the movement

WOD:
3 Rounds for Time
30 Unbroken Thrusters
30 Sumo Deadlift High Pulls
*anytime you break during those sets-10 burpee penalty

20170628

Wednesday, 28 June 2017 00:00

Strength:  
Strict Press 4x4 @ 82%

WOD:

"Helen"
Three rounds for time:
400m Run
21 Kettlebell Swings (55/35)
12 Pull-ups

WOD Calendar

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