Email Us

321 N. Mustang Rd.
Mustang, OK 73064

(405) 323-0909

20180108

Monday, 08 January 2018 00:00

1 RM Clean and Jerk (Power or Squat)

1 RM Snatch (Power or Squat)

Strength: Bench Press 5-4-3-2-1 at 80%, 82%, 85%, 90%, 95%
Attempt a new 1RM if there is time.



20180105

Friday, 05 January 2018 00:00

Max Unbroken Double-Unders

Max Unbroken Handstand Push-ups (anyhow)

Max Burpees in one minute

Max Unbroken Toes to Bar (anyhow)

Max Unbroken Muscle-ups (Bar or Rings, anyhow)

*Can be done in any order. Rest as needed between attempts.

**Multiple attempts as needed

Strength: Press 5-4-3-2-1 at 80%, 82%, 85%, 90%, 95%
-Attempt a new 1RM if there is time.

20180104

Thursday, 04 January 2018 00:00

WOD:
AMRAP 5 Minutes:

“Baseline”
Row 500 Meters
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

*one point per meter, all other reps: one point per rep.

Scale Pull-Ups to Ring Rows
Scale Push-ups to Knees


Strength: Push Jerk 5-4-3-2-1 at 80%, 82%, 85%, 90%, 95%
Attempt a new 1RM if there is time.

20180103

Wednesday, 03 January 2018 00:00

WOD:
AMRAP 10 Minutes

“Fran"
21-15-9
Thrusters (95/65)
Pull-ups


*One point per rep.
 

Scale Thrusters (65/45)
Scale Pull-ups to Ring Rows
*1/2 point per scaled rep.

Strength: Power Snatch 4x5 at 82%

20180102

Tuesday, 02 January 2018 00:00

WOD:
AMRAP 7 Minutes:

30 Double-Unders
5 Deadlifts (275/185)
*one point per rep

Strength: Thruster 5-4-3-2-1 at 80%, 82%, 85%, 90%, 95%
Attempt a new 1RM if there is time.

20171229

Friday, 29 December 2017 00:00

WOD:
“The Other Total”


Clean, 1RM
Bench Press, 1RM
Overhead Squat, 1RM

Score is total weight added together from all three lifts.

Clean is from the ground, power or full/squat.

20171228

Thursday, 28 December 2017 00:00

Strength: 10 Minutes to Find:

Max Unbroken Handstand Push-Ups (anyhow)

WOD:
“Charlie”

100 Burpee Pull-Ups
100 Double Unders

20 Minute Time Cap

WOD Calendar

« June 2018 »
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