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321 N. Mustang Rd.
Mustang, OK 73064

(405) 323-0909

20171018

Wednesday, 18 October 2017 00:00

Skill:
Handstand Walk Progression


WOD:
15-12-9


Front Squat + Thruster (95/63)
Calorie Row
Burpees Over the Bar

This is meant to be a sprint.
*15 minute time cap

20171017

Tuesday, 17 October 2017 00:00

WOD:
4 Rounds for Time:

400m Run
50 Air Squats

*20 minute time cap

20171016

Monday, 16 October 2017 00:00

“Angela”

For Time:
48 Burpees


Then 3 Rounds of:
10 Pull-ups
16 Thrusters (95/65)
16 Deadlifts (155/105)
600m Run

Then:
48 Sit-ups

https://wodwell.com/wod/angela/

Scale Pull-ups as necessary to complete the WOD.

*Feel free to wear pink

20171013

Friday, 13 October 2017 00:00

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


WOD:
3 Rounds for Time of:


50 Calorie Row/Assault Bike
100 Double-Unders

*30 minute time cap

Scale double-unders to penguin taps, working specifically on double taps while in the air.

20101012

Thursday, 12 October 2017 00:00

Strength:
Front Squat 5-3-2-2-1-1-1-1 for a 1RM


WOD:
3 Rounds for time


One Round is:
5 Sets of :
3 Power Cleans + 3 Front Squats + 3 Shoulder-to-Overhead (135/95)
After 5 Sets Completed 15 Strict Handstand Push-Ups.

Feel free to use the third front squat momentum to hit the first shoulder-to-overhead.
*30 min time cap

Scale 1: Weight (95/65) and wherever you are from the previous day’s handstand push-up work.

20171011

Wednesday, 11 October 2017 00:00

Skill:
Handstand Push-up work


WOD:
50 Sit Ups
400m Run
30 Alternating Kettlebell Swings (35/24)
300m Run
40 Alternating Kettlebell Swings (35/24)
200m Run
50 Alternating Kettlebell Swings (35/24)
100m Run
60 Alternating Kettlebell Swings (35/24)
50 Sit-Ups

*This is meant to be a sprint.
*20 minute time cap

20171010

Tuesday, 10 October 2017 00:00

Strength: Turkish Get-ups (heavy) 4 x 4

20 minute time cap

125 Double-unders
10 Clean and Jerks (135/95)
100 Double-unders
8 Clean and Jerks
75 Double-unders
6 Clean and Jerks
50 Double-unders
4 Clean and Jerks
25 Double-unders
2 Clean and Jerks

Scale 1
50 Double-unders(count attempts)
10 Clean and Jerks (135/95)
40 Double-unders
8 Clean and Jerks
30 Double-unders
6 Clean and Jerks
20 Double-unders
4 Clean and Jerks
10 Double-unders
2 Clean and Jerks

Scale 2
125 Single-unders
10 Clean and Jerks (95/65)
100 Single-unders
8 Clean and Jerks
75 Single-unders
6 Clean and Jerks
50 Single-unders
4 Clean and Jerks
25 Single-unders
2 Clean and Jerks

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