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321 N. Mustang Rd.
Mustang, OK 73064

(405) 323-0909

20180215

Thursday, 15 February 2018 00:00

Strength: 20 minutes to find 1RM weighted Pull-Up and complete the following:

5-4-3-2-1 reps at 60%, 65%, 70%, 75%, 80% of your 1RM weighted Pull-Up.*

*If you don’t have Pull-Ups yet, now is a time to lower the band size or height on the rig and complete the above rep scheme.

WOD:
3 Rounds for Time of:
10 Squat Snatches (155/103)
20 Burpees

Scale 1:
3 Rounds for Time of:

10 Squat Snatches (95/65)
20 Burpees

Scale 2:
3 Rounds for Time of:

10 Hang Squat Snatches (155/103)
20 Burpees

20180214

Wednesday, 14 February 2018 00:00

Skill: Hang Squat Snatch

WOD:
“Seven Deadly Sins”


10 Chest to Bar Pull-Ups
20 Toes to Bar
30 Deadlifts (185/123)
100 Double-Unders
30 Box Jumps (24”/20”)
20 Burpees
10 Power Cleans (185/123)

Scale:

10 Pull-Ups assisted as needed
20 KTE/Knee raises
30 Deadlifts (135/95)
100 Bounding Single-Unders OR 30 Double-Under attempts
30 Box Jumps (20”/16”)
20 Burpees
10 Power Cleans (135/95)

15 Minute Time Cap

20180213

Tuesday, 13 February 2018 00:00

Strength: Exploding Front Squat

6 @ 65%
6 @ 70%
6 @ 75%
6 @ 75%
Slowly lower into a full squat and rapidly explode out of the bottom.

WOD:
30 WBS (20/14)

400m Run
30 Medball Sit-ups
400m Run
30 Medball Cleans
400m Run
30 WBS (20/14)

15 Minute Time Cap

For Medball Sit-ups, the ball must touch the floor behind you and in front to count as one rep.

Medball Cleans are full squat and not power clean.

Scale Wall/Medball weight to (14/10).  

20180212

Monday, 12 February 2018 00:00

Strength: Bench Press 5-4-3-2-1 at 80%, 82%, 85%, 90%, 95%
Attempt a new 1RM if there is time.

WOD:
Complete as many rounds as possible in 15 minutes of:

50-ft. Handstand Walk
50-ft. Broad Jump
50-ft. Lunge

Scale HS Walk to 50-ft Bear Crawl or 20 Shoulder/Elbow/Wrist Taps
Scale Broad Jumps to Jumping Squats or Squats (20 of them)
Scale Lunges to 20 Lunges in place.

20180209

Friday, 09 February 2018 00:00

Skill:3 sets UNBROKEN*

15 Strict Pull-ups

*Use a band or partner assist as necessary to complete the Pull-ups unbroken.
**Unbroken means NO breaks even if you remain on the bar.

WOD:
Teams of 2

For Time:
100 Back Squats (225/155)

-Share the barbell.
-Switch when fatigued.

Scale:

Teams of 2
For time:
100 Back Squats (155/105)

20180208

Thursday, 08 February 2018 00:00

No Skill or Strength. Crush Tha WOD!!!

WOD:
200m Sprint

7 Handstand Push-Ups
200m Sprint
14 Box-Jump Overs (24”/20”)
200m Sprint
21 Burpees
200m Sprint
28 Sit-Ups
200m Sprint
35 Push-Ups
200m Sprint
42 Jumping Air Squats
200m Sprint
35 Push-Ups
200m Sprint
28 Sit-Ups
200m Sprint
21 Burpees
200m Sprint
14 Box-Jump Overs
200m Sprint
7 Handstand Push-Ups

35 Minute Time Cap

Scale:

-HSPU to elevated feet on a box or 1-3 Abmats
-Box Jump Overs to Step-Overs
-Burpees to more Burpees (Ha ha)
-Push-Ups to Knees
-Jumping Air Squats to Air Squats.

20180207

Wednesday, 07 February 2018 00:00

Strength: Halting Snatch Deadlift + Snatch Extension + Snatch High Pull + Hanging Muscle Snatch

1-1-1-1-1-1-1 Reps*
*Increase the weight for a max for the day.

WOD:
14 Minute AMRAP


70 Double-Unders
7 Ring Muscle-Ups
7 Power Snatch (95/65)

If you are still working on Doubles make 35 attempts, then move onto the next movement.

Granite Games Qualifier WOD-Goal: 4 Rounds

Scale:

70 Single-Unders
7 Burpee-Pull-Ups
7 Power Snatch (65/43)

WOD Calendar

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