Email Us

321 N. Mustang Rd.
Mustang, OK 73064

(405) 323-0909

20170717

Monday, 17 July 2017 00:00

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


WOD:
Every minute on the minute for 16 minutes. Move to a new station at the top of each minute.
Station 1: Goblet Bulgarian Split Squat x 5/5 (Scale up to Pistols)
Station 2: Handstand Walk/Hold/Wall Walk x 30 sec
Station 3: L Sit x 30 Sec Accumulated
Station 4: Rope Climb x 3 (Scale up MU x 6)

20170714

Friday, 14 July 2017 00:00

Strength:
Snatch High Pull & Squat Snatch: (X/3+1)4
Clean High Pull & Squat Clean: (X/3+1)4
Push Press: (X/3)4

WOD:
10 rounds
1 min on, 30 seconds off:
Pinch plates-one each hand (25/15)

20170713

Thursday, 13 July 2017 00:00

Strength:
Power Snatch & Overhead Squat: (X/1+3)4
Power Clean & Push Jerk: (X/1+3)4
Halting Clean Deadlift: (X/3)4

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

20170712

Wednesday, 12 July 2017 00:00

Strength:
Squat Snatch: (X/2)4
Squat Clean: (X/2)4
Split Jerk: (X/2)4

WOD:
40 Double Unders
30 Kettlebell Swings (1.5/1.0)
20 Box Jumps (24/20)
10 Pull-ups

20170711

Tuesday, 11 July 2017 00:00

Strength:
Power Snatch: (X/2)4
Power Clean and Power Jerk: (X/2+1)4
Clean Extension: (X/3)4

WOD:
10 Double KB Clean (53/3)
10m Double KB FR Carry (53/35)
10 Double KB STOH (53/35)
10m Double KB FR Carry (53/35)
10 Double KB FR Lunges (53/35)
10m Double KB FR Carry (53/35)
10 Double KB FR Squat (53/35)
FR = Front Rack
KB cleans just need to go below the knee

20170710

Monday, 10 July 2017 00:00

Strength:
Hang Snatch: (X/3)4

Hang Clean: (X/3)4
Behind The Neck Push Jerk: (X/4)3
Halting Snatch Deadlift: (X/3)4
 
WOD:
4 rounds Tabata style:
Sit-ups
Plank
Russian twist with med ball
Flutter kicks

20170707

Friday, 07 July 2017 00:00

Skill:
Ring Muscle-up or Ring Pull-up
-aim for touching shoulders to rings on the pull-up
-learn the false grip
 
WOD:
5” EMOM 2 Power Clean @ 90%
5” EMOM 3 Power Clean @ 85%
5” EMOM 4 Power Clean @ 80%
5” EMOM 5 Power Clean @ 75%
-1 Minute rest between sets, if needed, to change plates
-technique is more important than weight

WOD Calendar

« October 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 31          

Member Login

Find Us on Facebook