Email Us

321 N. Mustang Rd.
Mustang, OK 73064

(405) 323-0909

20171011

Wednesday, 11 October 2017 00:00

Skill:
Handstand Push-up work


WOD:
50 Sit Ups
400m Run
30 Alternating Kettlebell Swings (35/24)
300m Run
40 Alternating Kettlebell Swings (35/24)
200m Run
50 Alternating Kettlebell Swings (35/24)
100m Run
60 Alternating Kettlebell Swings (35/24)
50 Sit-Ups

*This is meant to be a sprint.
*20 minute time cap

20171010

Tuesday, 10 October 2017 00:00

Strength: Turkish Get-ups (heavy) 4 x 4

20 minute time cap

125 Double-unders
10 Clean and Jerks (135/95)
100 Double-unders
8 Clean and Jerks
75 Double-unders
6 Clean and Jerks
50 Double-unders
4 Clean and Jerks
25 Double-unders
2 Clean and Jerks

Scale 1
50 Double-unders(count attempts)
10 Clean and Jerks (135/95)
40 Double-unders
8 Clean and Jerks
30 Double-unders
6 Clean and Jerks
20 Double-unders
4 Clean and Jerks
10 Double-unders
2 Clean and Jerks

Scale 2
125 Single-unders
10 Clean and Jerks (95/65)
100 Single-unders
8 Clean and Jerks
75 Single-unders
6 Clean and Jerks
50 Single-unders
4 Clean and Jerks
25 Single-unders
2 Clean and Jerks

20171009

Monday, 09 October 2017 00:00

WOD:

“Barbara”

5 rounds, each for time, of:

20 pull-ups

30 push-ups

40 sit-ups

50 squats

Rest precisely three minutes between rounds.

 

Scale each individual movement as necessary to complete the WOD

 

45 minute time cap

20171006

Friday, 06 October 2017 00:00

Skill: Squat Clean

Partner WOD:
 “You go - I go”
155/105 Rx+
135/85 Rx
5 minute AMRAP
2 Squat Cleans
(Must be touch and go sets of 2)

Rest 2 minutes

5 minute AMRAP
4 Shoulder to Overhead
(Must be sets of 4 ONLY)

Rest 2 minutes

5 minute AMRAP
8 Deadlift

20171005

Thursday, 05 October 2017 00:00

Skill: Handstand Walk
-Walk sideways using the wall as needed to practice being inverted
-balance off box
 
WOD:
Festivus Team WOD 3
With a 10-Minute Running Clock
PART 1
- 60 Row-Over Burpees
- While Your Partner Does Single Unders (SU)
Switch every time the rope jumper stops or misses.
Score= Time to complete
 
PART 2
- Calorie Row
- While Your Partner Does Wall Balls
Partners must switch if the ball hits the ground.
Score=Total calories and reps
 
Then, For Time:
Festivus Floater WOD
With a 4-Minute Time Cap
2 Rounds for Time (35/20)
20 Dumbbell Reverse Lunges (10/leg)
Partner Wheelbarrow Walk 5 yards
20 Dumbbell Cleans

20170929

Friday, 29 September 2017 00:00

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

WOD:
5 Rounds for time of:
15 Toes to Bar
15 Burpee Box Jumps
15 Handstand Push-ups
*Time cap 30 minutes

Scale:
10 Toes to Bar
10 Burpee Box Jumps
10 Handstand Push-ups

20170920

Wednesday, 20 September 2017 00:00

Skill:
Kipping or Butterfly Pull-ups

WOD:
“Eva”
5 Rounds for time:
800m Run
30 Kettlebell Swings (70/53)
30 Pull-ups

Scale 1
3 Rounds

Scale 2
400m Run 
30 Kettlebell Swings (53/35)
30 Assisted Pull-ups
3 or 5 rounds for time.

*45 minute time cap

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