Email Us

321 N. Mustang Rd.
Mustang, OK 73064

(405) 323-0909

20170410

Monday, 10 April 2017 00:00
Strength:
Front Squat 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:
3 Rounds for time: 
400m Run
500m Row

20170407

Friday, 07 April 2017 00:00

WOD:
"Chelsea"
Every minute on the miniute for 30 minutes, complete the following:
5 Pull-ups
10 Push-ups
15 Squats
*Continue as long as you are able. Once you are unable to complete the prescribed movements in under a minute, rest one minute and then continue on as an AMRAP. Record last round completed within a minute.

20170406

Thursday, 06 April 2017 00:00

Skill: Pull-ups

WOD:
15-12-9
Overhead Squat (135/95)
Calorie Row

20170405

Wednesday, 05 April 2017 00:00

Strength: find 1 RM Thruster

20 minute EMOM

Minute 1: 15 wall ball shots 20/14
Minute 2: 10 KB snatch 1.5/1.0 (5 each arm)
Minute 3: 100m sprint
Minute 4: 10 Toes to bar

20170404

Tuesday, 04 April 2017 00:00

Strength:
Deadlift + Hang Power Clean
3-3-3-3-3 reps. Increase weight each set.

WOD:
3 Rounds
400m Weighted Run. Med Ball or Sandbag (20/14) 
3 Rope Climbs
10 Ring Dips
*25 Minute Cap 

20170403

Monday, 03 April 2017 00:00

Skill:
15" Rope Climb practice

WOD:
"Bear Complex"
1 complex = Power Clean + Front Squat + Push Press + Back Squat + Push Press (behind the neck).
Perform 5 complexes unbroken. Choose weight accordingly and increase weight after each successful 5 unbroken complexes.
The bar may not be set down or dropped at any time during the complex and the cleans must to touch and go. Resting the bar on your back or racked-as well as in the hip crease-is permitted. Movements may be combined for speed. (i.e. Power clean and front squat combined into a squat clean)
Score highest weight of your last successful complex. All attempts must be completed within 25 minutes.

20170331

Friday, 31 March 2017 00:00

Strength:
Back Squat 6x1 @ 90%

WOD:
Every minute on the minute for 20 minuites complete:
Even Minutes: Max rep Double Unders
Odd Minutes: Max Calories Row

WOD Calendar

« June 2017 »
Mon Tue Wed Thu Fri Sat Sun
      1 2 3 4
5 6 7 8 9 10 11
12 13 14 15 16 17 18
19 20 21 22 23 24 25
26 27 28 29 30    

Member Login

Find Us on Facebook