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321 N. Mustang Rd.
Mustang, OK 73064

(405) 323-0909

20171009

Monday, 09 October 2017 00:00

WOD:

“Barbara”

5 rounds, each for time, of:

20 pull-ups

30 push-ups

40 sit-ups

50 squats

Rest precisely three minutes between rounds.

 

Scale each individual movement as necessary to complete the WOD

 

45 minute time cap

20171006

Friday, 06 October 2017 00:00

Skill: Squat Clean

Partner WOD:
 “You go - I go”
155/105 Rx+
135/85 Rx
5 minute AMRAP
2 Squat Cleans
(Must be touch and go sets of 2)

Rest 2 minutes

5 minute AMRAP
4 Shoulder to Overhead
(Must be sets of 4 ONLY)

Rest 2 minutes

5 minute AMRAP
8 Deadlift

20171005

Thursday, 05 October 2017 00:00

Skill: Handstand Walk
-Walk sideways using the wall as needed to practice being inverted
-balance off box
 
WOD:
Festivus Team WOD 3
With a 10-Minute Running Clock
PART 1
- 60 Row-Over Burpees
- While Your Partner Does Single Unders (SU)
Switch every time the rope jumper stops or misses.
Score= Time to complete
 
PART 2
- Calorie Row
- While Your Partner Does Wall Balls
Partners must switch if the ball hits the ground.
Score=Total calories and reps
 
Then, For Time:
Festivus Floater WOD
With a 4-Minute Time Cap
2 Rounds for Time (35/20)
20 Dumbbell Reverse Lunges (10/leg)
Partner Wheelbarrow Walk 5 yards
20 Dumbbell Cleans

20170929

Friday, 29 September 2017 00:00

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

WOD:
5 Rounds for time of:
15 Toes to Bar
15 Burpee Box Jumps
15 Handstand Push-ups
*Time cap 30 minutes

Scale:
10 Toes to Bar
10 Burpee Box Jumps
10 Handstand Push-ups

20170920

Wednesday, 20 September 2017 00:00

Skill:
Kipping or Butterfly Pull-ups

WOD:
“Eva”
5 Rounds for time:
800m Run
30 Kettlebell Swings (70/53)
30 Pull-ups

Scale 1
3 Rounds

Scale 2
400m Run 
30 Kettlebell Swings (53/35)
30 Assisted Pull-ups
3 or 5 rounds for time.

*45 minute time cap

20170919

Tuesday, 19 September 2017 00:00

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

WOD:
Every Minute on the Minute for 20 Minutes, complete:
3 power snatch (115/75)
Max Double-unders
Score: Total Double-unders
No scaling -  make those attempts!

20170918

Monday, 18 September 2017 00:00

WOD:
12.1

WOD Calendar

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