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321 N. Mustang Rd.
Mustang, OK 73064

(405) 323-0909

20170915

Friday, 15 September 2017 00:00

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

WOD:
Every minute on the minute for 20 minutes, complete:
5 Goblet Squats
10 Kettlebell Deadlifts
15 Russian Kettlebell Swings
Use one kettlebell for all movements (53/35)
*Score completed rounds

Scale
Kettlebell Weight


20170914

Thursday, 14 September 2017 00:00

Skill:
Handstand walk on or off the wall. If on the wall, practice walking sideways as far as possible.

 
WOD:
Festivus October WOD1

9 Minute AMRAP
3 Minutes
 -Box Jumps (24/20)
 - Partner Front-rack hold (95/65)
3 Minutes
 - Pull-ups
 - Partner Tricep-extension hold on box
3 Minutes
 - Shoulder-to-overhead (same weight as above)
  -Partner Hold Bar Hang
https://festivusgames.com/divisions/

20170913

Wednesday, 13 September 2017 00:00

Skill:
15 minutes to practice kipping into a handstand or kipping handstand push-ups

WOD: 
“Fight Gone Bad” 
Complete 3 rounds for total reps of:
60 Seconds Max Rep Wall Ball Shots (20/14)
60 Seconds Max Rep Sumo Deadlift High Pull (75/55)
60 Seconds Max Rep Box Jump (24/20)
60 Seconds Max Rep Push Press (75/55)
60 Seconds Max Rep Row (Calories)
60 Seconds Rest

20170912

Tuesday, 12 September 2017 00:00

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

WOD:
"Diane"
21-15-9
Deadlift (225/153)
Handstand Push-ups
 
Scale 1
Deadlift (155/105)

Push-ups off box 24”/20”
 
Scale 2
Deadlift (155/105)

Push ups



20170911

Monday, 11 September 2017 00:00

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

WOD:
50 Double Unders
10 Calorie Row
40 Double Unders
20 Calorie Row
30 Double Unders
30 Calorie Row
20 Double Unders
40 Calorie Row
10 Double Unders
50 Calorie Row
*15 Minute Time Cap

Scale 1
25 Double Unders
10 Calorie Row
20 Double Unders
20 Calorie Row
15 Double Unders
30 Calorie Row
10 Double Unders
40 Calorie Row
5 Double Unders
50 Calorie Row

Scale 2
25 Double Unders
5 Calorie Row
20 Double Unders
10 Calorie Row
15 Double Unders
15 Calorie Row
10 Double Unders
20 Calorie Row
5 Double Unders
25 Calorie Row

20170908

Friday, 08 September 2017 00:00

Strength:
Back Squat 5-4-3-2-1 at 80%, 82%, 85%, 90%, 95%
 
WOD:
30 Rope Climbs for time
-OR-
30 Gymnastic sets for time
-OR-
A combination of Rope Climbs and Gymnastic Sets totaling 30.

Gymnastic set:
2 Pull-ups
3 Knees to elbow
3 Burpee Box Jump overs 24”/20”

Rx+: Legless on either one!

Scaling:
Band Pull-ups as necessary.

Knee to armpits or knee raises.

*25 minute time cap

20170907

Thursday, 07 September 2017 00:00

Strength:
Snatch on toes (light weight or PVC) 3-3-3-3-3 reps

https://breakingmuscle.com/fitness/video-bob-takano-the-snatch-on-toes

WOD: 
Every minute on the minute for 10 minutes, complete:

1 Squat Clean and Jerk @ 90% 1RM
25 Double Unders
*Score: completed rounds
Scaling: Make double-under attempts.

WOD Calendar

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