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Mustang, OK 73064

(405) 323-0909

20180126

Friday, 26 January 2018 00:00

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

WOD:
"Flight Simulator"

For Time:
5 Double-Unders
10 Double-Unders
15 Double-Unders
20 Double-Unders
25 Double-Unders
30 Double-Unders
35 Double-Unders
40 Double-Unders
45 Double-Unders
50 Double-Unders
45 Double-Unders
40 Double-Unders
35 Double-Unders
30 Double-Unders
25 Double-Unders
20 Double-Unders
15 Double-Unders
10 Double-Unders
5 Double-Unders
*ALL SETS UNBROKEN before moving onto the next set of Double-Unders.

15 Minute Time Cap

Scale 1:
Perform broken Double-Unders sets after failure until time cap.

Scale 2:
Perform Single Under sets after failure until time cap. Use only your wrists to spin the rope.

20180125

Thursday, 25 January 2018 00:00

Strength: Behind-the-Neck Jerk Balance 3x4 at 85% of your 1RM Jerk

For Time:
30 Overhead Squats (115/75)

15 Muscle-Ups

20 Overhead Squats (115/75)

10 Muscle-Ups

20 Minute Time Cap


Scale 1:
30 Overhead Squats (115/75)

15 Burpee Chest-to-Bar Pull-Ups

20 Overhead Squats (115/75)

10 Burpee Chest-to-Bar Pull-ups

Scale 2:
30 Overhead Squats (75/45)

15 Burpee Pull-Ups

20 Overhead Squats (75/45)

10 Burpee Pull-Ups

20180124

Wednesday, 24 January 2018 00:00

Skill: Muscle-Up or Chest-to-Bar Pull-Ups

WOD:
“Dash”

6 Rounds for Time:
100m Run
7 Power Cleans (135/95)
14 Box Jumps (24”/20”)
11 Burpees

Scaled:
6 Round for Time:
100m Run
7 Power Cleans (95/65)
14 Box Jumps (20”/16”)
11 Burpees

or

3 Rounds for Time Rx’d

25 Minute Time Cap

20180123

Tuesday, 23 January 2018 00:00

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

WOD:
In 10 Minutes Complete:


30 Front Squats (185/135)
Row for max meters

Scale 1:
30 Front Squats (135/95)
Row for max meters

Scale 2:
30 Front Squats (95/65)
Row for max meters

20180122

Monday, 22 January 2018 00:00

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

WOD:
“JT”

21-15-9 of:

Handstand Push-Ups
Ring Dips
Push-Ups

Scale 1:
15-12-9 of:
Handstand Push-Ups*
Ring Dips
Push-Ups
*Use 1-3 Abmats as necessary

Scale 2:
21-15-9 of:
Push-Ups with feet elevated on a box (24”/20”)
Matador Dips (banded as necessary)

20 Minute Time Cap

20180119

Friday, 19 January 2018 00:00

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

WOD:
"Death By" - Squat Clean Thruster (95/65)

Perform 1 rep the first minute, 2 reps the second minute, 3 reps the third minute, 4 reps… continue as long as you are able to complete the prescribed number of reps in each minute for 15 minutes. 

*If you fail to reach prescribed number of reps before time is up, start over at one, increasing by one until until the clock stops.


Scale weight to (65/45), as needed.

20180118

Thursday, 18 January 2018 00:00

Strength: Hang Squat Clean 5-3-2-2-1-1 for a 1RM

WOD:
“Coffland”
Hang from a Pull-Up bar for 6 minutes
Each time you drop from the bar, perform:
800m Run
30 Push-Ups

35 Minute Time Cap

Scale:
“Coffland”

Hang from a Pull-Up bar for 6 minutes
Each time you drop from the bar, perform:
400m Run
30 Push-Ups, go to knees as necessary

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