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321 N. Mustang Rd.
Mustang, OK 73064

(405) 323-0909

20180327

Tuesday, 27 March 2018 00:00

Strength: Press 5-3-3-2-2-1-1-1-1 for a 1RM for the day.

WOD:
5 Rounds for Time

3 Hang Squat Cleans (155/105)
2 Hang Power Cleans (155/105)
2 Front Squat (155/105)
2 Power Cleans (155/105)
100m Run

Scale:
5 Rounds for Time

3 Hang Squat Cleans (95/65)
2 Hang Power Cleans (95/65)
2 Front Squat (95/65)
2 Power Cleans (95/65)
100m Run

This is meant to be a sprint.

20180326

Monday, 26 March 2018 00:00

Skill: Handstand Progression

Link

WOD:
Complete as many rounds as possible in 15 minutes of:

50-Ft. Handstand Walk
15 Burpees
30 Single-Leg Squats, Alternating

Scale:
Complete as many rounds as possible in 15 minutes of:

50-ft. Bear Crawl or a suitable progression found during skill work.*
15 Burpees
30 Air Squats

*This will vary. Some people can get away with 50 shoulder taps and some may only get 10-20 before moving on. The most important part is to make those attempts!

20180321

Wednesday, 21 March 2018 00:00

Skill: Double-unders

WOD:
“Ivan The Terrible”

5 rounds for time
90 Seconds jump roping (DU's/SU's)
50-40-30-20-10 reps of:
Lunges
Push-ups
Sit-ups

Rep scheme:

90 seconds jump rope
50 Lunges
50 Push-ups
50 Sit-ups

90 seconds jump rope
40 Lunges
40 Push-ups
40 Sit-ups

90 seconds jump rope
30 Lunges
30 Push-ups
30 Sit-ups

90 seconds jump rope
20 Lunges
20 Push-ups
20 Sit-ups

90 seconds jump rope
10 Lunges
10 Push-ups
10 Sit-ups

Record time and total SU/DU’s


20180323

Friday, 23 March 2018 00:00

OPEN WOD 18.5

OR

“Gwen”
Clean and jerk 15-12-9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

You pick the load.

 

20180322

Thursday, 22 March 2018 00:00

Strength: Deadlift 5-4-3-2-1 at 80%, 82%, 85%, 90%, 95%
-Go ahead and add 5-15 lbs to your 1RM to try for a new P.R.

WOD:
AMRAP 10 Minutes

3 Muscle Ups
3 Hang Power Cleans (185/125)
100m Run

Scale MU to C2B Pull-ups even if you need a band to assist to get there.

Scale HPC to 135/95

20180320

Tuesday, 20 March 2018 00:00

Strength: Push Jerk 5-4-3-2-1 at 80%, 82%, 85%, 90%, 95%
-Make 3 attempts at a new 1RM resting 60-90 seconds after the pyramid.

WOD:
Complete as many rounds as possible in 7 minutes of:

5 Sumo deadlift high-pulls, (115/78)
5 strict handstand push-ups

Scale:

Complete as many rounds as possible in 7 minutes of:
5 Sumo deadlift high-pulls, (95/65)
5 handstand push-up variations

20180319

Monday, 19 March 2018 00:00

Strength: 1 ¼ Back Squat 5 x 5 at 65%
-4 count lower, ¼ way up from the bottom, back down, then fully extend = 1 rep.

WOD:
Teams of 2 Relay


Each athlete will row the prescribed number of calories before moving on.

One works, one rests

20 Minute AMCAP

Row 5 Calories and switch.
Row 10 Calories and switch.
Row 15 Calories and switch.
Row 20 Calories and switch…

Increase by 5 calories until time.

WOD Calendar

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