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Mustang, OK 73064

(405) 323-0909

20171207

Thursday, 07 December 2017 00:00

Deload Week

WOD:
Clean and Jerk A

9 Sets. Complete each set on the minute for 9 minutes using the prescribed percentages.

1 Hang Squat Clean + 1 Clean (Squat) + 1 Split Jerk at:

73-78-83-73-78-83-73-78-83% of your 1RM Clean & Jerk.

Rest 2 minutes

Clean and Jerk B
3 Sets. Complete each set on the minute for 3 minutes using the prescribed percentages.

1 Clean + 1 Split Jerk at:

80-85-90% of your 1RM Clean & Jerk.

Rest 2 minutes

Front Squat
6 Sets. Complete each set on the minute for 6 minutes using the prescribed percentages.

1 Front Squat at:

78-78-83-83-88-88% of your 1RM Front Squat.

Calculate, write down, and set-up your weights before starting the WOD, rounding to the nearest 5 lbs.

20171206

Wednesday, 06 December 2017 00:00

Deload Week

WOD:
For Time:

400 Meter Run
100 Meter Farmers Carry (70/53) Dumbbells or Kettlebells
800 Meter Run
100 Meter Farmers Carry (70/53) Dumbbells or Kettlebells
400 Meter Run

Rx+: Wear a 20lb vest

Scaling:
400 Meter Run

100 Meter Farmers Carry (53/35) Dumbbells or Kettlebells
400 Meter Run
100 Meter Farmers Carry (53/35) Dumbbells or Kettlebells
400 Meter Run

20171205

Tuesday, 05 December 2017 00:00

Deload Week

WOD:
5 Rounds for Time of:

30 Calorie Row
30 GHD Sit-Ups

Scale GHD Sit-Ups to Butterfly Sit-Ups or Sit-Ups on a med ball with feet anchored by heavy dumbbells. Perform the Sit-Up on the med ball the same as you would on the GHD, touching the floor behind you. 

25 Minute Time Cap

20171204

Monday, 04 December 2017 00:00

Deload Week

WOD:
For Time:

120 Double-Unders
60 Chest-to-Bar Pull-Ups
60 Hang Power Snatches (95/65)
120 Double-Unders
 
Scaling: 
1.

For Time:
40 Double-Under Attempts
60 Pull-Ups
60 Hang Power Snatches (95/65)
40 Double-Under Attempts
 
2.
For Time:
120 Single-Unders
60 Pull-Ups (Assisted as Needed)
60 Hang Power Snatches (65/43)
120 Single-Unders

20171201

Friday, 01 December 2017 00:00

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

WOD:
20 Minute AMRAP


5 Ring Dips
7 Broad Jumps
9 GHD Sit-ups

Scale Ring Dips to Matador OR Ring Push-Ups on knees

Scale GHD Sit-Ups to Butterfly Sit-Ups or Sit-Ups on a med ball with feet anchored by heavy dumbbells. Perform the Sit-Up on the med ball the same as you would on the GHD, touching the floor behind you.  

20171130

Thursday, 30 November 2017 00:00

Strength: Body Weight Complex
Three Times:
Max Effort Strict Pull-Ups*
Max Effort Strict HSPUs*
*scale to what you normally would do in a WOD

WOD: 
5 Rounds for Time:


5 Deadlifts (275/185)
30 Double-unders

20171129

Wednesday, 29 November 2017 00:00

Strength: Snatch Balance + Overhead Squat
2-2-2-2-2 reps*
*The weight should reach or exceed your 1RM Squat Snatch

WOD:
4 Rounds for Time:

20 Wall Ball Shots (20/14)
20 Sumo Deadlift High Pull (75/45)
20 Box Jumps (24/20)
20 Push Press (75/45)
20 Calorie Row
1 Minute Rest

30 minute time cap

Scaling:
3 Rounds for Time: Rx’d

or
4 Rounds for Time:
20 Wall Ball Shots (14/10)
20 Sumo Deadlift High Pull (45/33)
20 Box Jumps (24/20)
20 Push Press (45/33)
20 Calorie Row
1 Minute Rest

WOD Calendar

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