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Mustang, OK 73064

(405) 323-0909

20170809

Wednesday, 09 August 2017 00:00

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

WOD:
With a partner, “You go, I go…”
Complete as many rounds as possible in 20 minutes of:
250m Row
20 Kettlebell Swings (53/35)
15 Wall Ball Shots (20/14)
10 Dips
5 Clean and Jerk (135/95)
Partners alternate after each movement. One rows then one one on the KB, etc.

Scaling
Complete as many rounds as possible in 20 minutes of:
250m Row
20 Kettlebell Swings (RKBS as needed) 35/20
15 Wall Ball Shots (14/10)
10 Banded Dips*
5 Clean and Jerk (95/65)
*If you’re banding your dips, set up early during the rest time of your strength work.

20170808

Tuesday, 08 August 2017 00:00

WOD:
For time:
5 Rounds
10 Alternating Dumbbell/Kettlebell Snatch (50/35)
20 Double-Unders
-Rest 1 minute
4 Rounds
12 Alternating Dumbbell/Kettlebell Snatch
24 Double-Unders
-Rest 1 minute
3 Rounds
16 Alternating Dumbbell/Kettlebell Snatch
32 Double-Unders
-Rest 1 minute
2 Rounds
20 Alternating Dumbbell/Kettlebell Snatch
40 Double-Unders
*Time cap 30 minutes

Scale:
 (40/25) and count Double-under attempts or Penguin taps.


20170807

Monday, 07 August 2017 00:00

Strength:
5-3-3-2-2-1-1-1-1-1 to hit a 1RM Bench Press


WOD:
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Scale individual movements as needed.
Once you scale (ie to the green band for pull-ups) try to not scale again for the duration of that movement

20170804

Friday, 04 August 2017 00:00

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


WOD:
20 Min EMOM
Min 1: 15 Push Jerk 115/75
Min 2: 15 KB Swings 55/35
-alternate for 20 minutes
-Score is number of successfully completed minutes (i.e. if you complete all reps in every minute your score would be 20)

Scale:
Scale 1

15 Min EMOM
Min 1: 12 Push Jerk 115/75
Min 2: 12 KB Swings 55/35
Scale 2
20 Min EMOM
Min 1: 15 Push Jerk 75/45
Min 2: 15 KB Swings 35/24

20170801

Tuesday, 01 August 2017 00:00

Skill:
Power snatch

WOD:
“Franabel”
21-15-9 reps of:
Power Snatch (95/65)
Chest to Bar Pull-ups

Scale 1
21-15-9 reps of:

Hang Power Snatch (95/65)
Pull-ups

Scale 2
21-15-9 reps of:

Power Snatch (65/45)
Pull-ups (bands as needed to achieve full ROM)

20170731

Monday, 31 July 2017 00:00

Strength:
Front Squat 5-4-3-2-1 at 80%, 82%, 85%, 90%, 95%
Go for a new 1 RM after!

WOD:
Complete as many rounds as possible in 20 minutes of:
Row Calories (20/15)
Rest 30 seconds
*the 20/15 Calories should be a sprint
Record total calories.

Scaling:
Row 15 Calories for male/12 Calories females
Rest 30 seconds

20170728

Friday, 28 July 2017 00:00

Skill:
Hanging Snatch High Pull
Hanging Clean High Pull
2-2-2-2 each.
-get heavy once you get the form down


WOD:
"Gymnasty"
10 Muscle Ups
20 Handstand Push-ups
30 Toes to Bar
40 Squats
50 Box Jumps (24/20)
40 Squats
30 Toes to Bar
20 Handstand Push-ups
10 Muscle Ups
*40 minute time cap

Scaling:
10 Pull- Ups/Ring Rows
20 Elevated Push-ups
30 KTE/Knee raises
40 Squats
50 Box Step Ups
40 Squats
30 KTE/Knee raises
20 Elevated Push-ups
10 Pull- Ups/Ring Rows

WOD Calendar

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