Email Us

321 N. Mustang Rd.
Mustang, OK 73064

(405) 323-0909

20170518

Thursday, 18 May 2017 00:00

Strength:
Deadlift 5-4-3-2-1 at 75%, 80%, 85%, 90%, 95%

WOD:
5 Kettlebell Thrusters (55/35) Each Arm

100m Run
10 Kettlebell Thrusters (55/35)
200m Run
15 Kettlebell Thrusters (55/35)
400m Run
15 Kettlebell Thrusters  (55/35)
200m Run
10 Kettlebell Thrusters (55/35)
100m Run
5 Kettlebell Thrusters (55/35)

20170517

Wednesday, 17 May 2017 00:00

Skill:
Pistol progression

WOD:
5 Rounds of:

1 minute max Double-unders
1 minute max Sit-ups
1 minute max Front Rack Walking Lunge (95/63)
1 minute rest*
Total reps for score. 

20170516

Tuesday, 16 May 2017 00:00

Strength:
Thruster 5-4-3-2-1 at 75%, 80%, 85%, 90%, 95%


WOD:
3 Rounds for time:

30 second L-sit
15 Calorie Row
30 second Pull-up hold at top
15 Calorie Row
30 second Superman hold
15 Calorie Row
30 second Handstand hold
15 Calorie Row
30 second rest
* accumulate 30 seconds total of each static hold before moving onto the row.
Time cap at 25 minutes

20170515

Monday, 15 May 2017 00:00

Skill:
Clean and Jerk


WOD:
“Grace”
For time:
30 Clean and Jerk (135/95)

20170512

Friday, 12 May 2017 00:00

Strength:
Push Jerk  
5-4-3-2-1 at 75%, 80%, 85%, 90%, 95%

WOD:
Complete 10 rounds for time of:
100m Sprint
*Rest precisely 1 minute between rounds

20170511

Thursday, 11 May 2017 00:00

Strength Work:
1 RM Deadlift


WOD:
“Karen 2.0”

150 Wall Ball Shots 20/14
150 Burpees
*Every time you break from wall ball shots, perform the same number of burpees.
*25 Minute time cap.

20170510

Wednesday, 10 May 2017 00:00

Skill:
Pull-ups*
*Strict, Kipping, Butterfly

WOD:
“Jackie”

1000m Row
50 Thrusters (45/33)
30 Pull-ups

WOD Calendar

« August 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