Email Us

321 N. Mustang Rd.
Mustang, OK 73064

(405) 323-0909

20170829

Tuesday, 29 August 2017 00:00

WOD:
Open WOD 17.5
10 rounds for time of:
9 Thrusters (95/65)
35 Double-unders
*30 minute time cap

Scaling:
Men use 65 lb. and perform single-unders Women use 45 lb. and perform single-unders


20170828

Monday, 28 August 2017 00:00

Strength: Deload Week

WOD:
Complete as many rounds as possible in 20 minutes of:
10 L Pull-ups
10 Burpees!
20 Hip extensions/good mornings (45/33)

Scale 1
Complete as many rounds as possible in 20 minutes of:

10 Pull-ups - assisted as needed
10 Burpees!
20 Hip extensions/good mornings (45/33)

Scale 2
Complete as many rounds as possible in 20 minutes of:

10 Ring Rows
10 Burpees!
20 Hip extensions/good mornings (45/33)

20170825

Friday, 25 August 2017 00:00

Skill:
15 Minutes Double-under or Triple-under practice

WOD:
For time:
Using a sandbag
50 Front Squats
40 Shoulder to Overhead
30 Squat-Deadlift*
20 Shoulder Rack Lunges
10 Swing Squats
*hips MUST go below parallel
*12 Minute time cap

Then:

Skill:

Max Pull-ups in 5 minutes.
*find a new band or lower height first if you have been scaling.

20170824

Thursday, 24 August 2017 00:00

Strength:
5-5-3-3-2-2-1-1-1-1 for a 1 RM Squat Clean and Jerk

WOD:
Complete as many reps as possible in 20 minutes of:

KB/DB Bench Press
Horizontal Ring Rows (feet on box)
*Select each DB/KB at 25% 1 RM barbell bench press
-score total reps between the two movements

Scale 1
Complete as many rounds as possible in 20 minutes of:

KB/DB Bench Press
Ring Rows

Scale 2
Complete as many rounds as possible in 15 minutes of:

KB/DB Bench Press
Ring Rows

20170823

Wednesday, 23 August 2017 00:00

Skill/Strength:
Snatch High Pull + Power Snatch + Squat Snatch
5-4-3-2-1 reps increasing the load every time. Focus on not letting go of the bar during each set.

WOD:
3 Rounds for Total Reps
1:00 Row (Calories)
1:00 Burpee Broad Jumps
1:00 Sit-ups
1:00 Bent Over Row (45/33)
1:00 Squats
1 min rest

Scale each individual movement as necessary.

20170822

Tuesday, 22 August 2017 00:00

Strength:
Front Squat 5x2 at 90%

WOD:
For time:
20 Devil Press
40 Dumbbell Step-ups
20 Dips
15 Devil Press
30 Dumbbell Step-ups*
15 Dips
10 Devil Press
20 Dumbbell Step-ups*
10 Dips
*alternating on a 24/20” box with mens weight @ 40lbs, womens weight @ 25lbs
*20 minute time cap

Scale
25/15 for dumbbells and 20/16 box

20170821

Monday, 21 August 2017 00:00

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

WOD:
Minutes 0-3
Run 100m
Double-unders in seconds*
Minutes 3-6
Run 200m
Double-unders in seconds*
Minutes 6-9
Run 300m
Double-unders in seconds*
Minutes 9-12
Run 200m
Double-unders in seconds*
Minutes 12-15
Run 100m
Double-unders in seconds*

*The number of seconds it took to run determines how many double-unders you perform. Example: 100m run takes 28 seconds therefore perform 28 DU’s.
If you don’t finish the DU’s in the 3 min time frame move onto the next run.

Score=completed rounds

Scaling
Count DU attempts or do Penguin taps.

WOD Calendar

« October 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 31          

Member Login

Find Us on Facebook