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321 N. Mustang Rd.
Mustang, OK 73064

(405) 323-0909

20170427

Thursday, 27 April 2017 00:00

WOD:
For Time:

3 rounds for time of:
400m Run
21 Thrusters (95/65)
Rest 3 minutes    
3 Rounds
300m Run
15 Thrusters (95/65)
Rest 3 minutes
3 rounds
200m Run
9 Thrusters (95/65)
*45 Minute time cap

21070426

Wednesday, 26 April 2017 00:00

Strength:
Push Press 5-4-3-2-1 at 75%, 80%, 85%, 90%, 95%. 


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

30 Double-unders  
10 Power Snatch (75/55)
3 Bar Muscle-ups (sub 1 Pull-up and 1 Dip per Muscle-up)

20170425

Tuesday, 25 April 2017 00:00

Strength:
Overhead Squat 5-4-3-2-1 at 75%, 80%, 85%, 90%, 95%. 


WOD:
For time:

2000m Row*
*At the top of each minute perform 5 Burpees
* 18 Minutes time cap 

20170424

Monday, 24 April 2017 00:00

Skill:
Double-unders

EMOM 7 minutes:
            3 Jumps, Left Foot
            3 Jumps, Right Foot
            10 Penguin Taps

WOD:
"Ta-Bar-Ta This!"

Barbell Tabata-20 seconds work/10 seconds rest for 8 rounds of:
Front Squat (95/65)
Bentover Row (95/65)
Back Squat (95/65)
Push Press (95/65)
*1 minute of rest between each movement
Scoring:
*Record lowest rep count per round achieved in each movement. Add the four numbers together for score.
*Dropping the barbell at anytime during the 20 seconds of work automatically results in a score of zero!

20170422

Saturday, 22 April 2017 00:00

ALL CLASSES CANCELLED
Please show up and support all the athletes competing today at the OKC location. 

20170421

Friday, 21 April 2017 00:00

** 5:30PM and 6:30PM Classes at the OKC location are cancelled so that we may setup for the Festivus Games.  Please feel free to show up and help.

Strength:

Bench Press 5-4-3-2-1 at 75%, 80%, 85%, 90%, 95%. 
These are "Confidence Pyramids" in that if the athlete is confident, go ahead and hit a 1RM and then 105% if there is time. 15 min time cap.

WOD:
2000m Row

20170420

Thursday, 20 April 2017 00:00

Skill:
Rope Climbs

WOD:
In teams of two, complete:

5 Rounds for Time 
400m Run (Both team members run full 400m)
50 Partner Wall Ball Shots (20/14)

WOD Calendar

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