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Mustang, OK 73064

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20171107

Tuesday, 07 November 2017 00:00

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

Wod:
For Time:
50 Calorie Row
50 Toes-to-Bar
50 Calorie Row

Scale to previous day’s Toes-to-Bar progression to complete the WOD.

20171106

Monday, 06 November 2017 00:00

Skill: Toes-to-Bar, Knees-to-Armpit, Knees-to-Elbow, Knee Raises

WOD:
Complete for Max Reps
Inverse Tabata (10 Seconds Work/20 Seconds Rest for 8 Rounds Each):
     Shoulder Press (155/105)
     Rest 2 minutes
     Front Squat (245/165)
     Rest 2 minutes
     Deadlift (365/275)

Scale:
Shoulder Press (105/73)

Rest 2 minutes
Front Squat (165/113)
Rest 2 minutes
Deadlift (275/183)

20171103

Friday, 03 November 2017 00:00

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

WOD:
8 Rounds for Time

35 Double-unders
1 minute rest between rounds

Scale to Double-under attempts or penguin taps with a high bound like you would with a Double-under.

15 minute time cap

20171102

Thursday, 02 November 2017 00:00

Strength: Power Snatch 5-4-3-2-1 at 80%, 82%, 85%, 90%, 95%*
*Superset one Overhead Squat at the end of each set of Power Snatches.

WOD:
Two Person Partner WOD


21-15-9-6-3

Handstand Push-ups
Kettlebell Swings (70/53)

Both athletes work at the same time completing each set of reps, alternating before moving on to the next set. (i.e. both will complete 21 Handstand Push-ups and 21 Kettlebell Swings before moving on to 15)

20 minute time cap

20171101

Wednesday, 01 November 2017 00:00

Skill: Pull-up Progression
Perform Pull-up progression work A.K.A. “Frenchies”, then find a new band or height for your progression towards an independent Pull-up.
3 sets of 3 Frenchies

WOD:
Bergeron Beep Test* - 3 rounds

Row for 35 Calories
Bergeron Beep Test* - 3 rounds
Row for 35 Calories
Bergeron Beep Test* - 3 rounds

*Bergeron Beep Test:
7 Thrusters (75/55)

7 Pull-ups
7 Burpees

If you cannot do a complete Pull-up, scale the Frenchy to scapular Pull-ups (135 and 90 degrees).

*30 minute time cap

20171031

Tuesday, 31 October 2017 00:00

Skill:
Clean & Jerk
Power Snatch

WOD:
0:00-10:00:

1 Mile Run
Max Clean & Jerk (135/95) in remaining time

10:00-13:00:
Rest

13:00-20:00:
800 Meter Run
Max Power Snatch (115/80) in remaining time

20:00-23:00:
Rest

23:00-27:00:
400 Meter Run
Max Thrusters (95/65) in remaining time

20171030

Monday, 30 October 2017 00:00

Strength:
Overhead Squat 2-2-2-2-2 with a 5 second pause at the bottom.


WOD:

PART 1
10 Burpees

1 Box Jump (30/24)
1 Wall Walk

9 Burpees
2 Box Jumps (30/24)
1 Wall Walk

8 Burpees
3 Box Jumps (30/24)
1 Wall Walk

7 Burpees
4 Box Jumps (30/24)
1 Wall Walk

6 Burpees
5 Box Jumps (30/24)
1 Wall Walk


5 Burpees
6 Box Jumps (30/24)
1 Wall Walk

4 Burpees
7 Box Jumps (30/24)
1 Wall Walk

3 Burpees
8 Box Jumps (30/24)
1 Wall Walk

2 Burpees
9 Box Jumps (30/24)
1 Wall Walk

1 Burpee
10 Box Jumps (30/24)
1 Wall Walk

Burpees NEED to meet the standards. (Jump off the ground and reach full hip extension.)

PART 2
5 Minute AMRAP

Max Dips

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