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321 N. Mustang Rd.
Mustang, OK 73064

(405) 323-0909

2018206

Tuesday, 06 February 2018 00:00

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

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

WOD:
21-15-9

Head Cutters (70/53)
Box Jump-Overs (24/20)
Toes-to-Bar

Scale:

21-15-9
Head Cutters (53/35)
Box Step-Overs (24/20)
Hanging Knee Raises

20180205

Monday, 05 February 2018 00:00

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

WOD:
Teams of 2

3000m Relay Row
Switch every 500 meters

OR

Row 3000m for time individually.

20180202

Friday, 02 February 2018 00:00

Strength: Reverse Lunge 3 x 6 each side at 45% of your 1RM Back Squat. 

-Barbell across your back 

-Get used to pushing off your back toes while simultaneously standing up 

WOD:
For Time:

60 Sit-Ups
50 Toes-to-Bar
40 GHD Sit-Ups
30 Pull-Ups
20 Strict Pull-Ups
10 Bar Muscle-Ups

25 Minute Time Cap

Scale 1:

For Time:
60 Sit-Ups
50 Knees-to-Elbows
40 Butterfly Sit-Ups
30 Ring Rows
20 Pull-Ups (banded)
10 Jumping Pull-Ups

Scale 2:

For Time:
50 Sit-Ups
40 Knee Raises
30 Butterfly Sit-Ups
20 Ring Rows
10 Pull-Ups (banded)

20180201

Thursday, 01 February 2018 00:00

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

WOD:
2 Kettlebell Swings (35/24)

50 Double-Unders
4 Kettlebell Swings (35/24)
45 Double-Unders
6 Kettlebell Swings (35/24)
40 Double-Unders
8 Kettlebell Swings (35/24)
35 Double-Unders
10 Kettlebell Swings (35/24)
30 Double-Unders
12 Kettlebell Swings (35/24)
25 Double-Unders
14 Kettlebell Swings (35/24)
20 Double-Unders
16 Kettlebell Swings (35/24)
15 Double-Unders
18 Kettlebell Swings (35/24)
10 Double-Unders
20 Kettlebell Swings (35/24)
5 Double-Unders

15 Minute Time Cap

Scale Kettlebell to a manageable weight
Scale Doubles to Singles using only your wrists to spin the rope.

20180131

Wednesday, 31 January 2018 00:00

No Skill or Strength: Remember the heroes!!!

 

31 HEROES

 

Complete as many rounds as possible in 31 Minutes
Teams of 2

8 Thrusters (155/105)

6 Rope Climbs (15 ft. ascent)

11 Box Jumps (30/24)

 

Like the warriors of our armed services, this WOD is
about working together, sacrificing yourself for your
teammate, and accomplishing the mission together.
Partner 1 performs the workout listed above. Partner 2
runs 400m with a sandbag. When Partner 2 returns
from the run, Partner 1 will grab the sandbag, and
begin their 400m run, while Partner 2 continues the
workout where Partner 1 left off.

 

Scaling:

Thrusters (105/73)

4 Knee to elbows + 3 pull-ups

Box Jumps/Step-ups (24/20)

20180130

Tuesday, 30 January 2018 00:00

Strength: Front Squat 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 20 minutes of:

15 Burpees
30 Calorie Row

Scale 1:

Complete as many rounds as possible in 20 minutes of:
15 Burpees
20 Calorie Row

Scale 2:

Complete as many rounds as possible in 15 minutes of:
15 Burpees
30 Calorie Row

 

20180129

Monday, 29 January 2018 00:00

Skill: 5 minutes of max Double-Unders anyhow.

WOD:
Fixed Weight “Linda”

10-9-8-7-6-5-4-3-2-1

Teams of 3
Deadlift (185/135)

Bench Press (135/85)

Squat Clean (95/65)

Teams of 3.

Athlete A will start at the squat clean station. Athlete B will start at the Bench Press station. Athlete C will begin at the Deadlift station. Each athlete must complete 10 reps of that particular movement. Once they have all completed 10 reps they each rotate one station where they begin to perform 10 reps of that movement. After they’ve done 10 reps they rotate one more time and perform 10 reps at the 3rd station. At this point they are back where they began the wod.

They will repeat the process until they have all gone from 10 down to 1

No athlete can continue on until they have all completed the set number of reps. In other words…you cannot pass a teammate. You must wait for them to complete their work before you can rotate as a team.

OR

“Linda”
(aka “3 bars of death”)
Deadlift 1 1/2 BW
Bench or Floor Press BW
Clean 3/4 BW
10/9/8/7/6/5/4/3/2/1 rep
Rounds for Time
*BW=BodyWeight

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